Vegetarian Mafe African Stew Recipes

VEGETARIAN MAFE (AFRICAN STEW)

Steps:

• Heat oil in Dutch oven or heavy soup pot over medium-high heat.
• Add the onions and cook until beginning to brown.
• Add vegetables one at a time, sauteing each one for a minute or two before adding the next.
• Stir in tomato sauce and about one cup of water (depending on thickness of stew you desire). Reduce heat & simmer until all the vegetables are tender (15-30 minutes).
• Spoon out half a cup of the broth & mix it with the peanut butter to make a smooth paste. Return to the pot & simmer for 15 minutes.
• Serve over cooked, hot rice (optional).

WEST AFRICAN GROUNDNUT STEW (MAFE)

Steps:

• Combine peanut butter and 1/4 cup water.
• Saute onion and green pepper in a little oil until soft, about 5 minutes.
• In a large pot, add black-eyed peas (or meat), peanuts, water, beef stock (or water), tomatoes, tomato paste, all vegetables, spices, and peanut butter mixture. Stir well to combine.
• Simmer on low heat for at least an hour, up to 4 hours, stirring occasionally. You may want to add more water to bring the stew to your desired consistency.
• Serve over rice. Garnish with bananas or pineapple.

MAKE-AHEAD VEGETARIAN MOROCCAN STEW

Steps:

• Combine cinnamon, cumin, salt, ginger, cloves, nutmeg, turmeric, and curry powder in a large bowl.
• Melt butter in a large pot over medium heat. Cook the onion in the butter until soft and just beginning to brown, 5 to 10 minutes. Stir in kale and spice mixture; cook until kale begins to wilt and spices are fragrant, about 2 minutes.
• Pour the vegetable broth into the pot. Stir garbanzo beans, tomatoes, potatoes, sweet potatoes, carrots, lentils, apricots, and honey, into the broth; bring to boil, reduce heat to low, and simmer until vegetables and lentils are cooked and tender, about 30 minutes. Season stew with black pepper.
• Dissolve cornstarch in water; stir into stew and simmer thickened, about 5 minutes.