Vegetarian Mafe African Stew

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.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 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)

Directions

Step 1

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

Step 2

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

Step 3

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

Step 4

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

Step 5

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

Step 6

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

Step 7

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

Step 8

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

Step 9

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

Step 10

Taste and adjust seasonings as needed.

Step 11

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

Nutrition Facts

Serving size	(2504.9g)

Amount per serving	% Daily Value*
Calories	1882.4

Total Fat 101.9g	0%
Saturated Fat 16.0g	0%
Polyunsaturated Fat 19.7g
Cholesterol 0mg	0%
Sodium 5386.7mg	0%
Total Carbohydrate 207.5g	0%
Dietary Fiber 47.4g	0%
Total Sugars 62.4g
Protein 66.2g	0%

Vitamin D 0IU	0%
Calcium 628.9mg	0%
Iron 17.3mg	0%
Potassium 5963.1mg	0%

*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: 13.2%

Carbs: 41.3%