Recipes · Malian · Main Courses
Maafe (Peanut Stew)
One serving has 792 kcal and 43 g protein, and at least a fifth of a woman's daily need of cobalamin (184%), zinc (154%), niacin (99%), pyridoxine (86%), phosphorus (74%) and manganese (70%). Ready in 65 minutes.
- Preparation: 15 min
- Cooking: 50 min
- Makes: 1 serving (603 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef, peanut
Ingredients
- 150 g Beef chuck, raw
- 50 g Peanut butter
- 60 g Tomatoes, raw
- 15 g Tomato paste
- 60 g Sweet potato, raw
- 50 g Onions, raw
- 4 g Garlic, raw
- 3 g Chili peppers, red, raw
- 10 g Vegetable oil
- 1 g Salt
- 200 g Water
Method
- Heat the oil in a pot and brown the beef for 5 minutes.
- Add the onion, garlic and chili and cook for 4-5 minutes until softened.
- Stir in the tomatoes and tomato paste and cook for 5 minutes.
- Whisk the peanut butter with a little of the water until smooth, then add it to the pot with the rest of the water and the sweet potato.
- Cover and simmer for 35-40 minutes, stirring occasionally, until the beef and sweet potato are tender and the sauce is thick.
- Season with the salt and serve hot over rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 792 kcal | 37% |
| Carbohydrates | 34.6 g | |
| Water | 463 mL | |
| Fiber | 6.5 g | 22% |
| Protein | 43 g | 89% |
| Tryptophan | 0.36 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.4 g | |
| Lysine | 2.6 g | |
| Methionine | 0.85 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1 g | |
| Valine | 1.4 g | |
| Histidine | 0.98 g | |
| Fat | 56.8 g | |
| Monounsaturated | 25.2 g | |
| Polyunsaturated | 12.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.9 g | |
| Saturated | 15.5 g | |
| Trans-Fats | 1.4 g | |
| Cholesterol | 99 mg | |
| Calcium | 97.3 mg | 10% |
| Copper | 0.56 mg | 62% |
| Iron | 5.2 mg | 29% |
| Magnesium | 150 mg | 48% |
| Manganese | 1.3 mg | 70% |
| Phosphorus | 518 mg | 74% |
| Potassium | 1,371 mg | 29% |
| Selenium | 36.6 µg | 67% |
| Sodium | 772 mg | |
| Zinc | 12.3 mg | 154% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 13.9 mg | 99% |
| Pantothenic acid (vitamin B5) | 2.1 mg | 43% |
| Pyridoxine (vitamin B6) | 1.1 mg | 86% |
| Folate (vitamin B9) | 75.2 µg | 19% |
| Cobalamin (vitamin B12) | 4.4 µg | 184% |
| Choline | 118 mg | 28% |
| Vitamin A | 469 µg | 67% |
| Vitamin C | 22.2 mg | 30% |
| Vitamin D (D2 + D3) | 7.5 IU | 1% |
| Vitamin E | 6.8 mg | 45% |
| Vitamin K | 28.9 µg | 32% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
5.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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