“Maafe” basically conveys the meaning of “meat that has undergone the process of stewing” or “meat that has been made ready through cooking.”
This African cuisine dish is best eaten with rice.
What is the Maafe recipe?
Maafe is a popular dish from Sudan that uses meat (usually beef), peanut butter, and vegetables like carrots, potatoes, onions, and peppers.
The dish’s name comes from the Malian language where it originated, which means “to cook meat” or “to stew meat.”
How do you make Maafe?
To prepare this dish, you will need beef, peanut butter, carrots, potatoes, onions, and peppers.
To start, brown the beef on all sides.
Then, add the onions and pepper, followed by the carrots.
Add the potatoes, and then pour in the peanut butter.
Now, cover the pot and let it simmer for about one hour.
Once the meat is tender, remove the pot from the heat and serve it over steamed rice.
What are the ingredients in Maafe?
The main ingredient in this dish is beef.
You should use lean cuts of beef, as fatty cuts contain too much fat.
You want to cut the beef into bite-sized pieces so that the dish cooks evenly.
Peanut butter is also an essential part of the dish.
You can find many different types of peanut butters available at your local grocery store.
You will need to choose one with a high ratio of peanuts to oil.
Vegetables like carrots, potatoes, onions, and peppers are used to flavor the dish.
You can either peel these vegetables before adding them to the pot, or simply leave them unpeeled.
How long does it take to make Maafe?
For this meal preparation, you will be working with large quantities of ingredients.
Therefore, it will take longer than other dishes.
It will take around 1 hour and 15 minutes to complete the entire process.
What is the Maafe cooking method?
You will be using a slow cooker to prepare this African cuisine dish.
In order to get the most out of your cooking time, you will need to keep the lid on the pot while the food simmers.
If you don’t have a slow cooker, you can always sear the beef in a pan.
After searing the meat, place the pan in a 350 degree F oven for 30 minutes.
Remove the pan from the oven, and set aside to cool.
Once the meat has cooled, pour it into the slow cooker.
Next, add the onions and peppers.
Pour the peanut butter mixture into the top of the pot, and then add the carrots.
Cook the dish on the low setting for 3 hours.
Once the meat is cooked through, remove the pot from the heat and serve it over steaming white rice.
Ingredients
¼ cup oil or more
1-2 pounds beef or chicken
1 teaspoons smoked paprika
½ teaspoons white pepper
2 fresh tomatoes chopped
1 medium onion chopped divided
3-4 garlic cloves
2-3 tablespoons parsley
½ cup ground peanuts or Peanut butter paste
3-4 cups broth chicken or beef
1 or more pound vegetable potatoes, carrots
1 whole scotch bonnet or habanera pepper
½ teaspoons cayenne pepper optional
Salt and pepper to taste
Instructions
Step 1
In a large saucepan, season meat with salt, and onions and boil until tender, depending on the choice of meat.
You should have at least 3-4 cups of stock.
Remove the meat and reserve stock (broth).
Step 2
In a large pot, heat oil over low heat, then add the beef/chicken and sauté stirring, frequently, any browned bits off the bottom of the pot.
Remove and set aside
Step 3
Blend tomatoes, and 1/2 onion, garlic, and parsley.
Add half of the onions to the pan , sauce for about a minute and pour the mixture in the saucepan; add paprika, white pepper and sauté for about 7-10 minutes.
Stirring frequently to prevent burns, add stock as needed.
Step 4
Then add potatoes, carrots, peanut butter paste, scotch bonnet pepper and about 3 cups broth.
Continue cooking until potatoes tender- about 10 or more depending on vegetables.
Throw in the browned beef.
Adjust the soup thickness with water if necessary.
If not, return your soup to the heat and let simmer to desired thickness
Step 5
Drip a little soup from your stirring spoon.
If you are satisfied with the thickness of your soup, serve it.
What are the benefits of eating Maafe?
There are multiple health benefits associated with eating this meal.
First, it contains protein.
Protein helps build muscle and keeps you full.
Second, it contains iron.
Iron is important because it helps with blood circulation and oxygenation.
What are the side effects of eating Maafe?
As with any type of food, there are some potential side effects related to eating Maafe.
For example, if you consume large amounts of red meat, you may experience heartburn.
If you eat too much of this dish, you may become constipated.
In addition, consuming large amounts of peanut butter could cause you to develop allergies.
If you have a history of allergies, you should avoid this dish altogether.
Lastly, if you suffer from diabetes, you should limit how often you eat Maafe.
This dish contains carbohydrates and fats, both of which can increase your blood sugar levels.
What are the dangers of eating Maafe?
Like any type of food, Maafe can pose some risks to your health.
One of the biggest risks associated with this dish is that it contains red meat.
Red meat is high in saturated fat, which can lead to cardiovascular disease and cancer.
Another danger is that this meal will contain high levels of cholesterol.
Cholesterol is necessary for the body to function properly, and ingesting too much of this substance can contribute to heart disease.
What are the nutritional value of Maafe?
On average, a serving of Maafe contains around 400 calories.
However, depending on what ingredients you add to the dish, the amount of calories in each serving can vary greatly.
How can I make Maafe more healthy?
First, try avoiding red meat.
Instead, opt for chicken, fish, turkey, or pork.
These foods provide similar nutrients to red meat.
When choosing a vegetarian option, try substituting tofu for the beef.
Next, try reducing the amount of peanut butter in the dish.
Peanut butter is delicious, but it also has lots of calories.
A small serving of peanut butter has around 160 calories.
Instead of using peanut butter, you can use nut butter instead.
Finally, try cutting down on the amount of fat in the dish.
Fat is necessary for the body to absorb vitamins and minerals, but too much can increase your risk of developing heart disease.
Try replacing the peanut butter with almond butter or coconut butter.
Maafe Recipe
Equipment
- 1 large saucepan
- 1 large pot
Ingredients
- ¼ cup oil or more
- 1-2 pounds meat beef or chicken
- 1 teaspoons paprika smoked
- ½ teaspoons white pepper
- 2 tomatoes chopped, fresh
- 1 medium onion chopped divided
- 3-4 garlic cloves
- 2-3 tablespoons parsley
- ½ cup ground peanuts or Peanut butter paste
- 3-4 cups broth chicken or beef
- 1 pound carrots or potatoes
- 1 scotch bonnet or habanera pepper
- ½ teaspoons cayenne pepper optional
- 1 pinch salt to taste
- 1 pinch pepper to taste
Instructions
- In a large saucepan, season meat with salt, and onions and boil until tender, depending on the choice of meat.
- You should have at least 3-4 cups of stock.
- Remove the meat and reserve stock (broth)
- In a large pot, heat oil over low heat, then add the beef/chicken and sauté stirring, frequently, any browned bits off the bottom of the pot.
- Remove and set aside
- Blend tomatoes, and 1/2 onion, garlic, and parsley.
- Add half of the onions to the pan, sauce for about a minute and pour the mixture in the saucepan; add paprika, white pepper and sauté for about 7-10 minutes.
- Stirring frequently to prevent burns, add stock as needed.
- Then add potatoes, carrots, peanut butter paste, scotch bonnet pepper and about 3 cups broth.
- Continue cooking until potatoes tender- about 10 or more depending on vegetables.
- Throw in the browned beef.
- Adjust the soup thickness with water if necessary.
- If not, return your soup to the heat and let simmer to desired thickness
- Drip a little soup from your stirring spoon.
- If you are satisfied with the thickness of your soup, serve it.
Video
Nutrition
I have a true passion for cooking and experimenting with new ingredients, and I have been creating and perfecting recipes for friends and family for years.
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