Vegetarian Mafe African Stew

Nutriscore Rating: 81/100

Warm your soul with this rich and flavorful Vegetarian Mafé, a West African-inspired peanut stew bursting with vibrant spices and nourishing vegetables. This plant-based twist on a beloved classic combines creamy natural peanut butter, hearty sweet potatoes, carrots, zucchini, and cabbage, all simmered in a fragrant broth infused with garlic, ginger, and warming spices like cumin, smoked paprika, and coriander. The result is a velvety, satisfying stew that’s both comforting and packed with nutrients. Perfect for weeknight dinners or meal prepping, this one-pot dish comes together in just 50 minutes and is best served with a sprinkle of fresh parsley or cilantro and a squeeze of lime for a bright, zesty finish. Pair it with rice, flatbread, or enjoy it on its own for an irresistible plant-based meal that’s both globally inspired and incredibly wholesome.

Recipe Information

• Prep Time: 15 min
• Cook Time: 35 min
• Total Time: 50 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

20 items

• 2 tablespoons vegetable oil
• 1 large yellow onion, diced
• 3 cloves garlic cloves, minced
• 1 tablespoon ginger, grated
• 2 tablespoons tomato paste
• 14 ounces diced tomatoes, canned
• 0.5 cup natural peanut butter (unsweetened, unsalted)
• 4 cups vegetable broth
• 2 medium sweet potatoes, peeled and cubed
• 2 medium carrots, peeled and sliced
• 1 medium zucchini, diced
• 2 cups cabbage, chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 0.5 teaspoon red chili flakes
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley or cilantro, chopped (for garnish)
• 1 lime fresh lime wedges (optional, for serving)

📝 Instructions

11 steps

1. Heat the vegetable oil in a large pot over medium heat.

2. Add the diced onion and sauté for 5 minutes, or until softened.

3. Stir in the garlic and ginger, cooking for another minute until fragrant.

4. Add the tomato paste and cook for 2 minutes, stirring frequently, to let it deepen in flavor.

5. Stir in the canned diced tomatoes and peanut butter until well combined.

6. Pour in the vegetable broth and stir until the mixture is smooth.

7. Add the sweet potatoes, carrots, cumin, coriander, smoked paprika, chili flakes, salt, and black pepper to the pot.

8. Bring the mixture to a boil, then lower the heat to a simmer. Cover and cook for 15 minutes.

9. Stir in the zucchini and cabbage, cooking for an additional 10-15 minutes or until all vegetables are tender.

10. Taste and adjust seasonings as needed.

11. Serve the stew hot, garnished with fresh parsley or cilantro and lime wedges if desired.

Nutrition Facts

1 serving (2750.6g)

Calories		2022
% Daily Value*
Total Fat		102.0 g	131%
	Saturated Fat	16.0 g	80%
	Polyunsaturated Fat	19.7 g
Cholesterol		0 mg	0%
Sodium		5051 mg	220%
Total Carbohydrate		240.8 g	88%
	Dietary Fiber	53.9 g	192%
	Total Sugars	72.6 g
Protein		69.7 g	139%
Vitamin D		0.0 mcg	0%
Calcium		691 mg	53%
Iron		17.5 mg	97%
Potassium		6518 mg	139%

*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: 918 cal (42.5%%)

Protein: 278 cal (12.9%%)

Carbs: 963 cal (44.6%%)