Maafe (West-African peanut stew)
Maafe, also known as West African peanut stew, is a rich and comforting dish that beautifully blends savory, sweet, spicy, and earthy notes. Traditionally made with meat, this plant-based version holds true to its roots while offering a wholesome, anti-inflammatory twist perfect for modern wellness kitchens.
At the heart of this stew is peanut butter — giving it a creamy texture and deep flavor — combined with warming spices like coriander and berbere, plus immune-boosting aromatics like garlic, onion, and ginger. Sweet potatoes, tomatoes, leafy greens, and green beans add fiber, antioxidants, and vibrant color to the bowl.
This vegan maafe is incredibly versatile. You can enjoy it on its own or bulk it up with pre-cooked tofu, tempeh, or even chickpeas. It’s deeply satisfying, rich in plant-based protein, and naturally gluten- and dairy-free.
Top it off with chopped peanuts and cilantro for a fresh crunch and a burst of brightness. Whether you're familiar with maafe or trying it for the first time, this stew is soul food — made with love and rooted in heritage.
RECIPE
Ingredients
two large sweet potatoes, peeled and cut into 1-inch pieces
one medium red onion, diced
4 cloves of garlic, minced
1 Tbsp ginger-garlic paste
one can of diced tomatoes
1 Tbsp tomato paste
1 cup peanut butter, crunchy or creamy
1 tsp coriander powder
1 tsp berbere powder
1/2 tsp red chili flakes (optional for extra spiciness)
4 Campari tomatoes, diced
1 cup of greens, chopped (Swiss chard, kale, or spinach)
1 cup of green beans, chopped into small pieces
4 cups of water
1 tsp of pink Himalayan salt
1 tsp ground black pepper
2 Tbsp avocado oil
a handful of chopped cilantro for garnish
a handful of chopped peanuts for garnish
pre-cooked protein of choice like tofu, chicken, pork, tempeh, turkey, etc
Instructions
If using meat, make sure it's pre-cooked or cook it separately in a pan and set it aside. If using tofu or tempeh, simply cut it into cubes and keep it ready.
Prep and chop all your other vegetables.
Heat the avocado oil in a large soup pot over medium heat. Add the diced onion, garlic, ginger-garlic paste, coriander powder, berbere powder, chili flakes (if using), salt, and black pepper. Sauté for about 2 minutes until fragrant.
Add the canned tomatoes, tomato paste, and peanut butter. Stir well to combine.
Add the chopped sweet potatoes, green beans, chopped greens, and 4 cups of water. Stir again to mix everything evenly.
Simmer on low heat for about 30 minutes, or until the vegetables are tender.
Add your pre-cooked protein, stir to combine, and simmer for another 5 minutes to warm through.
Serve hot, topped with chopped fresh cilantro and a sprinkle of crushed peanuts.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana