Penn Herb Wellness Guide
Sweet Potato Peanut Stew (or "Mafe" in West Africa)
Mafe is common throughout West and Central Africa. This traditional stew is always based on a savory sauce made from peanut butter and tomatoes.
Ingredients
- 2 tsp olive oil
- 1 med yellow onion, diced
- 2 cloves garlic, minced
- 1 large sweet potato, chopped into medium-sized cubes
- 2 large carrots, cut into thin rounds
- 2 green zucchini, cut into thin half-rounds
- 1 15 oz can diced tomatoes, no salt added
- 2 cups water
- 1 tsp vegetable bouillon powder (or 1 cube bouillon)
- 1 Tbs Berbere spice
- 1/4 cup natural peanut butter
- 3 sprigs fresh thyme, minced (or 1 tsp dried thyme)
- Sea salt to taste
Directions
- Heat the oil in a soup pot on medium heat and saut the onion and garlic until translucent (3 to 4 minutes).
- While the onions and garlic cook, chop up the sweet potato, carrots, and zucchini.
- Add sweet potato and vegetables to the pot; saut for 3 to 4 minutes.
- Add the diced tomatoes, water, bullion, and Berbere spice, and bring to a boil. Cover and simmer for 10 minutes.
- After 10 minutes, add the peanut butter and thyme to the stew. Let it cook, covered, for another 3 to 5 minutes. Salt to taste, serve, and enjoy!
Nutrition Facts
Calories 220
Calories from Fat 95 (43%)
(17%)Total Fat 11g
(11%)Saturated Fat 2g
Polyunsaturated Fat 3g
Monounsaturated Fat 6g
(0%)Cholesterol 0mg
(10%)Sodium 245mg
(27%)Potassium 949mg
Total Carbohydrate 27g
(26%)Dietary Fiber 7g
Sugars 11g
Sugar Alcohols 0g
(16%)Protein 8g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
Copyright 2024 TraceGains, Inc. All rights reserved.
Read our healthy recipe definitions.
Learn more about TraceGains, the company.
The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.