Vegetarian Mafe (African Stew)
Created by Mikekey on December 4, 2013
- Servings: 5
- Prep Time: 20m
- Cook Time: 60m
- Recipe #11403
Ingredients
- 4 tablespoons oil (peanut oil or Canola)
- 2 large onions, peeled and chopped
- 1 small butternut squash (peeled and cubed into 1/2 inch pieces)
- 4 small turnips (peeled and chopped)
- 4 medium potatoes (peeled and quartered)
- 2 large carrots, peeled and chopped
- 1/2 head green cabbage, chopped
- 2 large tomatoes (seeded and chopped)
- 1 bunch Swiss chard, chopped
- 2 small jalapenos (seeded and chopped)
- 2 cups tomato sauce
- Water, as needed
- 3/4 cup peanut butter (creamy or chunky)
How to Make
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Step 1: Heat oil in Dutch oven or heavy soup pot over medium-high heat.
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Step 2: Add the onions and cook until beginning to brown.
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Step 3: Add vegetables one at a time, sauteing each one for a minute or two before adding the next.
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Step 4: 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).
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Step 5: 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.
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Step 6: Serve over cooked, hot rice (optional).
Nutritional Facts
- Serving Size: 1 (866.6 g)
- Calories 726.5
- Total Fat - 38.7 g
- Saturated Fat - 6.7 g
- Cholesterol - 0 mg
- Sodium - 1211.1 mg
- Total Carbohydrate - 85.8 g
- Dietary Fiber - 17.3 g
- Sugars - 28.3 g
- Protein - 21.3 g
- Calcium - 214.2 mg
- Iron - 6.1 mg
- Vitamin C - 148.1 mg
- Thiamin - 0.5 mg