Mafe, or groundnut stew, is common throughout West and Central Africa. This traditional stew can include meat, vegetables, or seafood, and it is always based on a savory sauce made from peanut butter and tomatoes. This recipe is based on one from Iba Thiam, chef and owner of Cazamance restaurant in Austin, Texas, and it is one of the recipes in Oldways’ A Taste of African Heritage cooking program. The sweet potato, a much-loved African heritage food, is a featured ingredient.
2 teaspoons extra-virgin olive oil
1 medium-size yellow onion, diced
2 garlic cloves, minced
1 large sweet potato, chopped into medium-size cubes
2 large carrots, cut into thin rounds
2 green zucchini, cut into thin half-rounds
1 small can (15oz) of diced tomatoes, no salt added
2 cups low sodium vegetable broth
1 tablespoon curry power
¼ cup natural peanut butter
3 sprigs of fresh thyme, minced, or 1 teaspoon dried thyme
Sea salt to taste
An Oldways recipe. Media: contact us for permission to reprint.
Kelly K. says: I’d had mafe only once, decades ago, and kept thinking of it over the years. Was so happy to discover this recipe when I took the class and I’ve been making it since. Easy, healthy, and the perfect comfort food.
Denise Hauser says: This is delicious! I’ll be making this often.
Valentina says: This recipe is incredibly delicious! Thank you! Came out perfect! Healthy dinner.
Anna says: This is the first recipe I’ve made from this website. I’m completely hooked! It’s both delicious and very filling. I’ll definitely make it again!!!
Bernadette says: Delicious! Quick, easy and healthy! Love it! Thanks 🙂
Coleena says: Sounds delish. Want to make but husband cannot stomach zucchini! What would be good substitute?
Katherine-Oldways says: Hi Coleena, no worries! Feel free to get creative with your favorite veggies–any type of squash would do. Or you can skip it, and just throw in more sweet potato, diced tomatoes, carrots and onion! Enjoy.
Cathy says: I’ve used green beans if out if zucchini
SN says: So very delicious! This will become a regular in my house.
Karrie says: This is a favorite in our house and make it once a month and freeze any extra. We add chickpeas and it comes out wonderfully!
Bridget says: I found your recipe years ago, and I’ve been making it ever since! it called for Berber instead of curry back then. I still use Berber, but maybe I’ll try curry next time- probably a little less heat.
Sandi Walters says: Taste delicious.
I make this on a regular basis especially in my instant pot. Thanks for such a versatile recipe.
Kristi says: I absolutely love this recipe!
Clara says: Hello Iba,
This recipe sounds delicious. I shall make it. I’m not vegan, so what kind of meat if any would go with this dish?
Thanks for your help,
So Very Vegan says: Try veganism. The planet, your body, and your conscience will thank you.
Amy says: I have made this recipe several times!it is wonderful! I enjoy putting over brown rice. It is easy and fast.
Gail Anderson says: One of the tastiest dishes I’ve had anywhere — gourmet restaurants included!
Matej says: Great recipe!! Thank you so much. I’ve been looking for something like this for a long long time.
Regards from Croatia
Cynthia says: Hi Matej, So glad our recipes are reaching as far as Croatia. I traveled there with my women’s chorus in 2007 for a concert tour and very much enjoyed your country.
Juleeanna says: I make this weekly now. It is a wonderful family dinner
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