West African Peanut Stew (Maafe)
Servings: 4
Calories: 504kcal
This West African peanut stew (Maafe) is bold, creamy, and vegan—made with chickpeas, peanut butter, and warming spices in under 40 minutes.
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Ingredients
- 1 tablespoon neutral oil such as vegetable or peanut
- 1 medium yellow onion diced
- 2 cloves garlic minced
- 2 15-oz cans chickpeas, drained and rinsed
- 3 medium carrots diced into ¼-inch pieces
- 1 medium red bell pepper diced
- ½ cup natural peanut butter no sugar added
- 3 tablespoons tomato paste
- 2 teaspoons smoked paprika
- 1 teaspoon ground cumin
- ½ teaspoon cayenne pepper
- 1 teaspoon kosher salt
- 1 habanero pepper left whole (optional, see Notes)
- 2 cups vegetable broth low-sodium preferred
- 2 tablespoons fresh lime juice from 1 medium lime
- 2 tablespoons fresh cilantro chopped (for garnish)
- 2 tablespoons roasted peanuts chopped (for garnish, optional)
Instructions
- Heat oil in a large Dutch oven or deep skillet over medium heat. Add onion and cook until softened and lightly browned, 5–7 minutes. Stir in garlic and cook until fragrant, about 30 seconds.
- Add chickpeas, carrots, bell pepper, peanut butter, tomato paste, smoked paprika, cumin, cayenne, salt, and habanero (if using). Stir until vegetables are evenly coated and peanut butter begins to melt into the mixture, about 2 minutes.
- Stir in broth, scraping up any browned bits from the bottom of the pot. Bring to a simmer. Cook uncovered, stirring occasionally, until carrots are tender and the stew has thickened, 20–25 minutes.
- Remove from heat. Remove and discard habanero if used. Stir in lime juice. Taste and season with additional salt if needed.
- Serve warm over rice, garnished with cilantro and chopped peanuts if desired.
Notes
- Use natural peanut butter (just peanuts and salt)—sweetened versions will throw off the flavor.
- Leaving the habanero whole gently infuses heat without overwhelming. For more intense spice, chop it before adding.
- For a creamier consistency, mash a few chickpeas against the side of the pot before serving.
- The stew thickens as it sits. Add a splash of broth when reheating.
Nutrition
Calories: 504kcal | Carbohydrates: 52g | Protein: 21g | Fat: 27g | Saturated Fat: 4g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 13g | Trans Fat: 0.01g | Sodium: 1801mg | Potassium: 957mg | Fiber: 15g | Sugar: 11g | Vitamin A: 9684IU | Vitamin C: 52mg | Calcium: 135mg | Iron: 5mg
