makes 6 to 8 servings
Prep Time
20 minutes
Cook Time
40 minutes
Total Time
1 hour
Maafe is a fragrant West African stew, commonly featuring tomatoes, nut butter, and tender meat or beans. This version includes roasted pumpkin for a slightly sweet, hearty twist alongside potatoes, carrots, and aromatic spices.
Meat
(1–1.5 lb / ~450–700 g) Beef, lamb, or chicken; cut into bite-size pieces (Omit for a vegetarian version.)
Aromatics:
2 tablespoons fresh ginger, minced or grated
2–3 cloves garlic, minced (adjust to taste)
(Optional) 1 leek (white & light green parts), thinly sliced
Tomatoes:
1–2 fresh tomatoes, diced (more if you like), or
1 tablespoon tomato paste (to boost color/flavor if you prefer or lack fresh tomatoes)
Vegetables:
2–3 carrots, peeled & sliced into ½-inch rounds
3–4 potatoes (or pumpkin/squash) (about 1 to 1.5 lbs (450–700 g) total), peeled & cubed (~1 inch)
Roasted pumpkin: ~2 cups cubed (about ½–¾ lb / 225–340 g)*
*If not pre-roasted, peel and cube raw pumpkin, roast until tender in a 400°F (200°C) oven for ~20–25 minutes, lightly seasoned with oil, salt, and pepper.
1 red bell pepper, cut into large squares
Beans (Optional):
1 can (14–15 oz) chickpeas (or pinto beans), drained and rinsed
Stock (3 cups total):
Use beef stock for beef maafe, chicken stock for chicken, etc.
For vegetarian/vegan: use vegetable stock or water.
Nut Butter:
200 g (about ¾–1 cup) peanut butter (smooth or chunky), or
Almond butter (if you prefer a peanut-free version)
Seasonings:
Salt & pepper, to taste
Chili pepper/flakes, to taste (if you want some heat in the stew)
Oil
(vegetable, peanut, or other neutral) for sautéing
Optional Garnish:
Chopped toasted peanuts (or almonds if using almond butter)
Fresh chili slices or chili oil/hot sauce at the table
Cilantro or parsley
Lime wedges (for brightness)
Brown or Warm the Meat (If Using)
In a large Dutch oven or heavy pot, warm 1–2 tablespoons oil over medium-high heat.
Brown the meat, seasoning lightly with salt and pepper. Once browned, remove and set aside.
(Skip if vegetarian.)
Sauté Aromatics
Reduce heat to medium. If needed, add a bit more oil.
Stir in the ginger and garlic for about 1 minute (avoid burning).
If using a leek, add it now and sauté until soft and translucent, ~3–4 minutes.
Add Tomatoes & (Optional) Tomato Paste
Stir in the fresh tomatoes. Cook for ~2 minutes until they soften.
If desired, add tomato paste and cook another minute or two.
Build the Stew
Pour in 3 cups of your chosen stock (beef, chicken, or vegetable).
Add the carrots, potatoes, and red bell pepper.
Stir in about ¾ cup of peanut (or almond) butter. You can adjust later if you want more creaminess.
Season lightly with salt, pepper, and optionally a pinch of chili flakes.
Optional Beans
If using chickpeas or pinto beans, stir them in now.
Simmer
Bring the stew to a gentle boil, then reduce heat to medium-low.
Partially cover and let it simmer ~20 minutes, stirring occasionally.
If your meat is raw and unbrowned, add it now and cook until done (about 15–20 extra minutes).
If you browned the meat earlier, return it to the pot when the veggies are nearly tender (~20-minute mark).
Adjust thickness: add more stock if it’s too thick, or simmer uncovered to reduce if it’s too thin.
Add Roasted Pumpkin
Gently stir in the cubed roasted pumpkin during the last 5–10 minutes of cooking to warm it through.
Avoid stirring too vigorously so the pumpkin chunks stay intact.
Taste & Adjust
Add more peanut or almond butter if you prefer a richer flavor.
Adjust salt, pepper, and chili heat.
A little lime juice or vinegar at the end can brighten the stew.
Serve & Garnish
Traditionally served over rice; couscous, quinoa, or bread also work.
Garnish with chopped toasted nuts, fresh chili slices, and/or herbs.
Spicy Serving Option: Offer chili oil, hot sauce, or chili flakes at the table for customizable heat.
Vegetarian/Vegan Adaptation: Omit the meat and use vegetable stock. Potatoes, beans, and nut butter provide a hearty base.
Flavor Boosters: Consider a small piece of lemongrass, a bay leaf, or a pinch of turmeric during simmering.
Adjusting Heat: Keep it mild in the pot if serving people with different spice tolerances. Provide extra chili oil or hot sauce on the side.
(Values vary based on specific ingredients, portion sizes, and whether you use meat, beans, or both.)
Serving Size: 1/6 of Recipe
Servings Per Recipe: 6
Amount Per Serving
Calories: 510
Calories from Fat: 270
Total Fat: 30g (38% DV)
Saturated Fat: 9g (45% DV)
Cholesterol: 70mg (23% DV)
Sodium: 700mg (30% DV)
Carbohydrates: 28g (10% DV)
Dietary Fiber: 5g (18% DV)
Sugars: 6g
Protein: 26g
Vitamin A: ~50% of DV
Vitamin C: ~40% of DV
Calcium: ~8% of DV
Iron: ~20% of DV
*Percent Daily Values are based on a 2,000 calorie diet.
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