Mafe Senegalese Beef Stew

Nutriscore Rating: 72/100

Savor the rich, soul-soothing flavors of Mafe, a classic Senegalese beef stew that brings tradition and warmth to your table. This hearty dish features tender chunks of beef simmered to perfection in a luscious, creamy peanut butter and tomato-based sauce, infused with savory garlic and onions. Packed with vibrant vegetables like carrots, sweet potatoes, and bell peppers, and a hint of optional spice from chili peppers, this one-pot wonder offers a perfect balance of sweetness and heat. Served over fluffy rice, Mafe is a comforting, protein-packed meal that’s ideal for family dinners or cozy gatherings. With just 20 minutes of prep and a simmer that fills your kitchen with irresistible aromas, this West African stew is as rewarding to make as it is to eat.

Recipe Information

• Prep Time: 20 min
• Cook Time: N/A
• Total Time: 20 min
• Servings: 6 servings
• Difficulty: Medium

🥘 Ingredients

16 items

• 2 lbs Beef stew meat
• 1 tsp Salt
• 0.5 tsp Black pepper
• 3 tbsp Vegetable oil
• 1 medium Onion, chopped
• 3 Garlic cloves, minced
• 3 tbsp Tomato paste
• 1 cup Crushed tomatoes
• 0.5 cup Smooth peanut butter
• 4 cups Water or beef stock
• 2 large Carrots, cut into chunks
• 1 large Sweet potato, peeled and cubed
• 1 cup Cabbage, chopped (optional)
• 1 Red bell pepper, sliced
• 1 Chili pepper, minced (optional for heat)
• 4 cups Rice (for serving)

📝 Instructions

11 steps

1. Season the beef stew meat with salt and black pepper.

2. Heat 2 tablespoons of vegetable oil in a large pot over medium-high heat. Add the beef and brown it on all sides. Work in batches if needed to avoid overcrowding. Remove the beef and set it aside.

3. Add the remaining tablespoon of vegetable oil to the pot. Sauté the chopped onion until softened and translucent, about 5 minutes.

4. Stir in the minced garlic and cook for another 1-2 minutes until fragrant.

5. Add the tomato paste and cook it for 2-3 minutes, stirring frequently to deepen the flavor.

6. Pour in the crushed tomatoes and stir well to combine. Cook for another 5 minutes.

7. Return the browned beef to the pot. Add the peanut butter and stir until it melts into the sauce.

8. Pour in the water or beef stock, stirring to fully incorporate the ingredients. Bring the mixture to a boil, then reduce the heat to low and let it simmer.

9. After 30 minutes of simmering, add the carrots, sweet potato, cabbage (if using), red bell pepper, and chili pepper (if desired). Stir the stew, cover the pot, and continue to cook for another 40-50 minutes, or until the vegetables are tender and the beef is cooked through.

10. Taste and adjust seasoning with additional salt and pepper, if needed.

11. Serve the mafe over cooked rice, garnished with fresh herbs if desired.

Nutrition Facts

1 serving (628.3g)

Calories		808
% Daily Value*
Total Fat		47.7 g	61%
	Saturated Fat	15.1 g	75%
	Polyunsaturated Fat	4.4 g
Cholesterol		106 mg	35%
Sodium		545 mg	24%
Total Carbohydrate		59.1 g	21%
	Dietary Fiber	5.7 g	20%
	Total Sugars	8.8 g
Protein		40.8 g	82%
Vitamin D		0.0 mcg	0%
Calcium		68 mg	5%
Iron		5.0 mg	28%
Potassium		974 mg	21%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 2564 cal (51.6%%)

Protein: 979 cal (19.7%%)

Carbs: 1422 cal (28.6%%)