Sweet Potato Peanut Stew aka “Mafe” (Oldways)
* Note from VEG OUT Challenge: According to the suggested serving size, this is not enough calories for a meal on its own. Consider consuming 2 servings and adding black beans or chickpeas to the stew for additional protein.
serves 4 *
2 teaspoons extra-virgin olive oil
1 medium-size yellow onion, diced
2 garlic cloves, minced
1 large sweet potato, chopped into medium-size cubes
2 large carrots, cut into thin rounds
2 green zucchini, cut into thin half-rounds
1 small can (15oz) of diced tomatoes, no salt added
2 cups water
1 teaspoon or small cube of vegetable bullion powder
1 tablespoon Berbere spice
1/4 cup natural peanut butter
3 sprigs of fresh thyme, minced, or 1 teaspoon dried thyme
Sea salt to taste
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; sauté for 3-4 minutes.
4. Add the diced tomatoes, water, bullion, 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!
Oldways’ mission is to inspire good health through cultural food traditions.
At Oldways, nutrition, culture and sustainability are built into our main mission of preserving and promoting traditional foods in ways that are good for people and good for the planet. To this end, we’ve organized a range of conferences – from scientific ones focusing on the commonsense truth around traditional diets to overseas symposia to introduce chefs, journalists and everyday food lovers to the classic dishes of Morocco, Spain, Tunisia, Italy, Greece, France and Turkey. We develop resources to help consumers and health professionals embrace traditional diets and use healthy ingredients. We also founded the Chefs’ Collaborative to support local and sustainable foods in America’s restaurants.