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Sengalese Sweet Potato with Peanut Stew
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Mafe, or Groundnut Stew, is common throughout West and Central Africa. This traditional stew can feature meat, vegetables, or seafood, and it is always based on a savory sauce made from peanut butter and tomatoes. This Mafe recipe is based on a recipe from Iba Thiam, chef and owner of Cazamance restaurant in Austin, TX. It's one of the featured recipes in Oldways' A Taste of African Heritage cooking program, and it centers around a much loved African heritage food--the sweet potato!
Ingredients:
2 teaspoons extra-virgin olive oil
1 medium-size yellow onion, diced
2 garlic cloves, minced
1 small can (15oz) of diced tomatoes, no salt added
1/4 cup natural peanut butter
2 large carrots, cut into thin rounds
2 green zucchini, cut into thin half-rounds
1 large sweet potato, chopped into medium-size cubes
3 sprigs of fresh thyme, minced, or 1 teaspoon dried thyme
1 tablespoon berbere spice
1 teaspoon "Better Than Bouillon" (vegetarian or chicken)
2 cups water
Sea salt to taste
Instructions:
1. Heat the oil in one of the soup pots on medium heat and sauté the onion and garlic until translucent (3-4 minutes).
2. While the onions and garlic cook, chop up the sweet potato, carrots, and zucchini.
3. Add sweet potato and vegetables to the pot; saute for 3-4 minutes.
4. Add the diced tomatoes, water, "Better Than Bouillon," and berbere spice, and bring to a boil. Cover and simmer for 10 minutes.
5. After 10 minutes, add the peanut butter and the thyme to the stew. Let it cook, covered, for another 3-5 minutes.
6. Salt to taste, serve and enjoy!
Nutritional Analysis: Calories: 127, Fat: 5g, Saturated Fat: 1g, Sodium: 168mg, Carbohydrate: 20g, Fiber: 4g, Sugars: 8g, Protein: 4g
Yield: 4 servings
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