Maafe (African Peanut Stew)

GF DF SF HP Mar 26, 2024

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Maafe is a West African peanut butter stew or soup. This is my non-traditional take on it, trying to add more vegetables and cut back on some fat, since the nuts already add a lot. It's a great savory way of eating peanut butter, and makes a large batch of food for not too much effort. Use Homemade Natural Nut Butter to step this up even more. You can also check out any of my other soups and stews!

VEGETABLES
- 2 medium (220 g) Onion
- 4 medium (480 g) Bell pepper
- 1/2 tsp (3 g) Salt

MEAT MARINADE
- 2 lb (907 g) Boneless skinless chicken breast
- 2 tbsp (30 g) Lemon juice
- 2 tsp (6 g) Paprika
- 2 tsp (6 g) Garlic powder
- 2 tsp (6 g) Onion powder
- 1/2 tsp (3 g) Salt
- 1/2 tsp (1.5 g) Black pepper, ground

SPICES
- 1 tbsp (15 g) Minced garlic
- 6 oz can (170 g) Tomato paste, canned
- 1 tbsp (10 g) Chili powder
- 1 tbsp (10 g) Paprika
- 1 tsp (2 g) Ginger, ground
- 1 tsp (3 g) Cumin, ground
- 1/2 tsp (1.5 g) Cayenne pepper

BROTH
- 2 cup (480 g) Water
- 2 tsp (8 g) Chicken bouillon powder

STAR OF THE SHOW
- 1/2 cup (128 g) Natural peanut butter

1. Cut your onions and bell peppers into a medium dice. Add to a Dutch oven or large pot with a spray of oil and salt. Cover, and cook over medium heat until the peppers soften and the onions turn translucent, about 10 minutes

2. Meanwhile, cut the excess fat off your chicken, and dice into bite sized cubes. Add to a large bowl. Season with lemon juice, paprika, garlic powder, onion powder, salt, and black pepper. Mix, and let marinate on the counter as you prepare everything else. You could also marinate the chicken for a few hours in the fridge prior to cooking

3. Add the minced garlic into the pan, and cook for only 30 seconds, until fragrant

4. Stir in the tomato paste and spices - chili powder, paprika, ginger, cumin, and cayenne. Cover and let simmer over medium heat for 5 minutes

5. In a bowl or glass, whisk together your broth using water and bouillon powder

6. Pour in the broth, and stir in the peanut butter. Add your raw chicken into the pot

7. Cover, and let simmer over medium low heat for 30 minutes, until the chicken just reaches 165F. Be careful not to over cook it. Season with salt to taste, and optionally garnish with chopped peanuts

https://www.poormanprotein.com/recipes/maafe

Servings: 6
Calories: 386
Protein: 43 g
Fat: 16 g
Net Carbs: 15 g
Fiber: