Maafe (West African peanut stew)
One of my favorite ways to support long-term health is by embracing the incredible diversity of traditional cuisines from around the world. Every culture has created nourishing meals using local ingredients, seasonal produce, and generations of culinary wisdom. Maafe, a rich West African peanut stew, is a perfect example. Originating in countries such as Senegal, Mali, and The Gambia, this comforting dish combines tender meat, colorful vegetables, warming spices, and creamy peanut butter into a meal that is as nourishing as it is flavorful.
From a functional nutrition perspective, Maafe checks many of the boxes for a balanced meal. It provides high-quality protein from lamb, which supports muscle maintenance, immune function, and healthy aging—particularly important for women over 40, who naturally begin losing muscle mass during perimenopause and menopause.
The addition of sweet potatoes contributes slow-digesting carbohydrates, fiber, beta-carotene, and potassium, while leafy greens provide folate, magnesium, vitamin K, and numerous phytonutrients that support overall metabolic health.
This stew is also wonderful for digestive health. Sweet potatoes, peas, leafy greens, onions, and the optional serving of teff or quinoa provide a variety of fibers that nourish the gut microbiome. Different plant foods feed different species of beneficial bacteria, which is why diversity matters. A diverse microbiome has been associated with better immune regulation, improved metabolic health, stronger intestinal barrier function, and reduced chronic inflammation.
I love serving Maafe with pickled red onions or another fermented vegetable for an extra boost of beneficial microbes and digestive support.
The spice blend does far more than create incredible flavor. Turmeric, cumin, coriander, cinnamon, garlic, ginger, paprika, and cloves are naturally rich in polyphenols—plant compounds that interact with our gut bacteria and contribute to the body's antioxidant defenses. While no single spice is a miracle food, regularly cooking with a wide variety of herbs and spices increases both flavor diversity and phytonutrient intake, making healthy eating anything but boring.
For women's health, this recipe delivers a beautiful combination of nutrients. The protein supports lean muscle and bone health, healthy fats from peanuts and avocado oil promote satiety and hormone production, while magnesium, zinc, iron, folate, and B vitamins contribute to energy production and overall well-being. Balanced meals that combine protein, fiber, and healthy fats also help promote steadier blood sugar levels throughout the day—an important consideration for metabolic health during midlife.
Perhaps my favorite lesson from Maafe is that healthy eating does not have to be restrictive or bland. Around the world, traditional cuisines have long combined whole foods, vibrant spices, and simple cooking techniques into deeply satisfying meals. Exploring recipes from different cultures not only expands our palate but also increases the diversity of nutrients and beneficial plant compounds we consume. Sometimes, one delicious bowl of stew can remind us that food is more than fuel—it is culture, connection, nourishment, and one of the most enjoyable ways to care for our health.
RECIPE
Ingredients
850 g lamb, cut into bite-sized cubes (or beef, chicken, or your preferred protein)
2 Tbsp avocado oil (or fat of choice)
500 g sweet potatoes, peeled and diced
400 g diced tomatoes
200 g smooth natural peanut butter
150 g green peas
100 g leafy greens (spinach, Swiss chard, kale, or collard greens)
Spice Blend
1 Tbsp smoked paprika
1 Tbsp ground cumin
1 Tbsp ground coriander
1 Tbsp Pink Himalayan salt
1 tsp ground black pepper
1 tsp ground turmeric
1 tsp ground cinnamon
½ tsp chili powder (adjust to taste)
5 whole cloves or ¼ tsp clove powder
3 cardamom pods or ¼ tsp cardamom powder
2 Tbsp garlic-ginger paste
Instructions
Bloom the spices. Heat the avocado oil in a large pot or Instant Pot using the sauté function. Add all the spices and the garlic-ginger paste, stirring continuously for about 30 seconds until fragrant.
Brown the meat. Add the lamb and cook for 10 minutes, stirring occasionally, until lightly browned and evenly coated with the spices.
Build the stew. Stir in the diced tomatoes, sweet potatoes, peanut butter, and green peas. Mix well until the peanut butter is fully incorporated into the sauce. If needed, add 1 cup (250 ml) of water or broth to reach your desired consistency.
Cook until tender.
Instant Pot: Seal the lid and cook on High Pressure for 30 minutes, followed by a natural pressure release for 10 minutes.
Stovetop: Bring to a gentle simmer, cover, and cook for 45–60 minutes, stirring occasionally, until the lamb is tender and the sweet potatoes are cooked through.
Finish the dish. Stir in the leafy greens during the last 5 minutes of cooking and allow them to wilt.
To Serve - Serve warm over teff, quinoa, or brown rice, and top with pickled red onions and fresh herbs such as cilantro or parsley for a bright, fresh finish.
Macros and Clories Total for the Entire Dish
Calories: ~4,230 kcal
Protein: ~245 g
Carbohydrates: ~190 g
Fat: ~293 g
8 servings/Per Serving Calories~529 kcal, Protein~31 g, Carbohydrates~24 g, Fat~37 g
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