Best 3 Vegetarian Mafe African Stew Recipes

Discover a delectable culinary journey through the vibrant flavors of Africa with our comprehensive guide to cooking an unforgettable vegetarian mafe African stew. Embark on a sensory expedition as we navigate the aromatic spices, succulent vegetables, and creamy peanut sauce that define this beloved dish. Unlock the secrets of crafting an authentic mafe masterpiece, tantalizing your taste buds with each bite. Along the way, uncover the historical and cultural significance of this West African delicacy, immersing yourself in the rich tapestry of its origins. Prepare to unveil the secrets of this cherished stew, elevating your cooking repertoire and delighting your palate with every spoonful.

Let's cook with our recipes!

MAKE-AHEAD VEGETARIAN MOROCCAN STEW

Make-Ahead Vegetarian Moroccan Stew image

This delicious, healthy North African-inspired stew is a family favorite, served with warm bread or even over couscous. You can make the entire stew ahead of time, let it cool, and refrigerate it for up to 3 days or freeze it for several months. You can also chop the veggies and mix the spices ahead of time, freeze them, and assemble it with the canned ingredients the day you wish to cook it for a wonderful exotic meal in just 30 minutes.

Provided by Make-Ahead Mamas

Categories Soups, Stews and Chili Recipes Stews

Time 1h10m

Yield 6

Number Of Ingredients 23

Ingredients

1 teaspoon ground cinnamon
1 teaspoon ground cumin
1 teaspoon kosher salt
½ teaspoon ground ginger
¼ teaspoon ground cloves
¼ teaspoon ground nutmeg
¼ teaspoon ground turmeric
⅛ teaspoon curry powder
1 tablespoon butter
1 sweet onion, chopped
2 cups finely shredded kale
4 (14 ounce) cans organic vegetable broth
1 (15 ounce) can garbanzo beans, drained
1 (14.5 ounce) can diced tomatoes, undrained
3 large potatoes, peeled and diced
2 sweet potatoes, peeled and diced
4 large carrots, chopped
1 cup dried lentils, rinsed
½ cup chopped dried apricots
1 tablespoon honey
1 teaspoon ground black pepper, to taste
1 tablespoon cornstarch
1 tablespoon water

Steps:

Combine cinnamon, cumin, salt, ginger, cloves, nutmeg, turmeric, and curry powder in a large bowl.
Melt butter in a large pot over medium heat. Cook the onion in the butter until soft and just beginning to brown, 5 to 10 minutes. Stir in kale and spice mixture; cook until kale begins to wilt and spices are fragrant, about 2 minutes.
Pour the vegetable broth into the pot. Stir garbanzo beans, tomatoes, potatoes, sweet potatoes, carrots, lentils, apricots, and honey, into the broth; bring to boil, reduce heat to low, and simmer until vegetables and lentils are cooked and tender, about 30 minutes. Season stew with black pepper.
Dissolve cornstarch in water; stir into stew and simmer thickened, about 5 minutes.

Nutrition Facts : Calories 543.2 calories, Carbohydrate 110.6 g, Cholesterol 5.1 mg, Fat 4.2 g, Fiber 24 g, Protein 19.5 g, SaturatedFat 1.5 g, Sodium 1217.9 mg, Sugar 23.2 g

VEGETARIAN MAFE (AFRICAN STEW)

Vegetarian Mafe (African Stew) image

Make and share this Vegetarian Mafe (African Stew) recipe from Food.com.

Provided by Outta Here

Categories Stew

Time 1h20m

Yield 4-6 serving(s)

Number Of Ingredients 13

Ingredients

4 tablespoons peanut oil (or Canola)
2 large onions, peeled and chopped
1 small butternut squash, peeled and cubed into 1/2 inch pieces
4 small turnips, peeled and chopped
4 medium potatoes, peeled and quartered
2 large carrots, peeled and chopped
1/2 head cabbage, chopped
2 large tomatoes, seeded and chopped
1 bunch swiss chard, chopped
2 small jalapenos, seeded and chopped
2 cups tomato sauce
water, as needed
3/4 cup peanut butter (creamy or chunky)

Steps:

Heat oil in Dutch oven or heavy soup pot over medium-high heat.
Add the onions and cook until beginning to brown.
Add vegetables one at a time, sauteing each one for a minute or two before adding the next.
Stir in tomato sauce and about one cup of water (depending on thickness of stew you desire). Reduce heat & simmer until all the vegetables are tender (15-30 minutes).
Spoon out half a cup of the broth & mix it with the peanut butter to make a smooth paste. Return to the pot & simmer for 15 minutes.
Serve over cooked, hot rice (optional).

MAFE (PEANUT BUTTER STEW)

Mafe (Peanut Butter Stew) image

Mafe is a Senegalese classic. It is also an entrant into the peanut stew sweepstakes that could be held for dishes from all over the continent. Here the meat of choice is lamb, but mafe could also be prepared from beef or chicken. Traditionally the stew is served with white rice.

Provided by Food Network

Categories main-dish

Yield Serves 4 to 6

Number Of Ingredients 11

Ingredients

2 tablespoons peanut oil
1 large onion, minced
2 pounds lamb stew meat, cut into 1 1/2-inch pieces
1/2 cup creamy peanut butter
1 1/2 cups cold water
1/3 cup tomato paste
2 cups hot water
4 large carrots, scraped and cut into 1-inch pieces
3 sprigs fresh thyme
2 bay leaves
Salt and freshly ground black pepper, to taste

Steps:

Heat the oil in a heavy saucepan, add the onion, and cook over medium heat until it is translucent. Add the meat and continue to cook, stirring occasionally, until it is lightly browned on all sides.
In a small bowl, mix the peanut butter with the cold water and pour it over the meat. Dilute the tomato paste with the hot water, pour the liquid over the stew, and stir well to make sure all the ingredients are well mixed. Add the remaining ingredients, lower the heat, cover, and cook, stirring occasionally, for 1 hour, or until the meat is tender. Remove the thyme sprigs and bay leaves. Serve hot over white rice.

Tips:

Start by gathering all the necessary ingredients and equipment. This will help you stay organized and ensure that you have everything you need before you begin cooking.
If you don't have peanut butter powder, you can use regular peanut butter. Just be sure to thin it out with some water or broth so that it's a pourable consistency.
Feel free to adjust the amount of spices to your liking. If you like things spicy, add more cayenne pepper or chili powder. If you prefer a milder flavor, use less.
Serve the mafe stew with your favorite sides, such as rice, couscous, or quinoa. You can also add a dollop of yogurt or sour cream for a creamy touch.

Conclusion:

Vegetarian mafe is a delicious and hearty stew that is perfect for a cold winter day. It's packed with flavor and nutrients, and it's easy to make. So next time you're looking for a new vegetarian recipe to try, give this one a try. You won't be disappointed!