Mafe Senegalese Beef Stew

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.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 6

Ingredients

• 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)

Directions

Step 1

Season the beef stew meat with salt and black pepper.

Step 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.

Step 3

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

Step 4

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

Step 5

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

Step 6

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

Step 7

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

Step 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.

Step 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.

Step 10

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

Step 11

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

Nutrition Facts

Serving size	3723.2 grams (3723.2g)

Amount per serving	% Daily Value*
Calories	4817

Total Fat 239.80g	307%
Saturated Fat 71.10g	356%
Polyunsaturated Fat 25.20g
Cholesterol 817mg	272%
Sodium 3819mg	166%
Total Carbohydrate 347.10g	126%
Dietary Fiber 31.50g	113%
Total Sugars 46.30g
Protein 297.50g	595%

Vitamin D 0IU	0%
Calcium 499mg	38%
Iron 34mg	189%
Potassium 5752mg	122%

*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: 45.6%

Protein: 25.1%

Carbs: 29.3%