Vegetable and peanut mafé

A creamy West African stew: vegetables simmered in a smooth peanut and tomato sauce. Comforting, rich and fragrant, it is a filling and original plant-based dish.

Prep: 15 min  |  Cooking: 35 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 225 kcal · 8 g protein · 31 g carbohydrate · 6 g fat

Ingredients

• 1 sweet potato
• 2 carrots
• 1 courgette
• 4 tbsp peanut butter (smooth)
• 1 tin of chopped tomatoes
• 1 onion
• 1 head of cabbage or spinach

Method

1. Fry the onion, then add the chopped vegetables.
2. Add the tomatoes and some water.
3. Stir in the peanut butter, thinned with a little liquid.
4. Simmer for 25 minutes and serve with rice.

Nutritional benefits

Peanut butter provides plant protein, good fats and a rich, creamy texture, while the vegetables (sweet potato, carrots) bring fibre, complex carbohydrate and beta-carotene. A filling, energy-dense plant-based dish that also suits people trying to gain muscle. Naturally gluten-free.

Variations and substitutions

• With chicken or beef (the traditional version).
• With chickpeas for more protein.
• Spicier: add chilli and ginger.
• With sugar-free peanut butter.

Storage and make-ahead

Keeps for 4 days and freezes well: even better reheated. Excellent for batch cooking.

💡 Good to know

Thin the peanut butter with a little stock before adding it: it blends into the sauce more easily and does not go lumpy.

Related reading

Discover more vegetarian recipes · vegan recipes · gluten-free recipes · dairy-free recipes · muscle-gain recipes.

Foods in this recipe: sweet potato · carrots · courgette · peanut · tomatoes.

You might also like these recipes: Homemade ratatouille · Homemade hummus · Baked falafels.