West African Peanut Stew - Vegan Maafe
Creamy peanut stew flavored with onion, garlic, ginger, cumin and peppers, topped with chopped peanuts and fresh coriander. Maafe is common to much of West Africa and originates from the Mandinka and Bambara people of Mali. Maafe means ground nut stew and is often made with peanut butter. The Mafee sauce is commonly used with lamb, chicken, beef and in vegetarian dishes. The recipe I am sharing today is Vegan. Because, let's face it, most of us eat too much meat! I love cooking with chicken, but lately I have become more and more aware that we do not need that much animal protein, and even though I always choose the organic meats, I have a problem with the way the animals are treated as well as studies and research are showing that in regions where they barely eat meat, the percentage of heart disease is really, really low amongst the population. So.... I am on a mission to try to make more vegetarian and vegan dinners for my family. Today I cooked this delicious recipe for my family again, and every one of us had several helpings!! It is so interesting and flavorful!
I was given this recipe from a friend who had been travelling a while back. I promise you, you will not miss the meat. It tastes just perfect with the potatoes and the crunchy peanuts. The original recipe calls for sweet potatoes, but nobody in my family care for sweet potatoes so they always beg me to use regular baking potatoes. Which is still very tasty in this stew. This stew can be served by itself or with brown or white rice.
Here is how you make it.
1. Prepare all the ingredients:
1 tbsp. peanut oil (I use the oil the peanut butter makes), or other vegetable oil
1 Red or White onion, chopped
4 large garlic cloves, crushed in mortar or pressed
1 inch fresh ginger (about 1 tbsp.), finely chopped, grated or crushed in mortar
1/2 cup peanut butter (creamy or crunchy)
1 6 oz. can of tomato paste
6 cups low sodium vegetable stock
1 medium sweet potato or 1 large baking potato (or 2-3 smaller potatoes), chopped
1 bunch kale or collared greens, stems removed and sliced or ripped into 1 inch pieces
1 tsp. cumin
1 tsp. salt
1/2 tsp. pepper
1/4 tsp. cayenne pepper
1/4 bunch of fresh coriander to garnish (can substitute for fresh flat leaf parsley) - for garnish
1/4 cups chopped peanuts, for garnish
2. Heat the tbsp. of oil in a large pot over medium high heat. Fry the onion until soft. Add the ginger and garlic and cook for one minute.
3. Turn the temperature to high and add 6 cups of vegetable oil. When it starts to boil, stir in the peanut butter and tomato puree and stir until smooth.
4. Reduce the heat to medium low and add the rest of the potato, kale, cumin, salt, pepper and cayenne pepper. Cook for 15 minutes or until the potatoes are tender. (The smaller you have chopped them the faster they cook).
5. Taste to see if more salt is needed (or you can let each person season with a little salt themselves).
6. Serve with chopped peanuts and coriander and if you like, brown or white rice.
WEST AFRICAN PEANUT STEW
Ingredients:
1 tbsp. peanut oil (I use the oil the peanut butter makes), or other vegetable oil
1 Red or White onion, chopped
4 large garlic cloves, crushed in mortar or pressed
1 inch fresh ginger (about 1 tbsp.), finely chopped, grated or crushed in mortar
1/2 cup peanut butter (creamy or crunchy)
1 6 oz. can of tomato paste
6 cups low sodium vegetable stock
1 medium sweet potato or 1 large baking potato (or 2-3 smaller potatoes), chopped
1 bunch kale or collared greens, stems removed and sliced or ripped into 1 inch pieces
1 tsp. cumin
1 tsp. salt
1/2 tsp. pepper
1/4 tsp. cayenne pepper
1/4 bunch of fresh coriander to garnish (can substitute for fresh flat leaf parsley) - for garnish
1/4 cups chopped peanuts, for garnish
Directions: Heat the oil in a large pot over medium high heat and add the onion. Fry until soft, then add garlic and ginger and cook for one minute. Add the vegetable stock and bring to a boil. Add the peanut butter and tomato puree and stir until smooth. Add the rest of the ingredients, except for the garnish. Reduce heat to medium low and simmer until potatoes are tender (about 15-20 minutes). Serve with garnish and steamed rice.
