Peanut Stew, also known in many regions of West Africa as “Groundnut Stew” or “Maafe,” is a dish that beautifully blends simplicity with deep, satisfying flavor. This hearty and wholesome stew is made with a base of peanuts or peanut butter, simmered together with tomatoes, onions, garlic, ginger, and a variety of spices. The result is a thick, creamy, and flavorful dish that is both comforting and nutritious. Loved in countries like Senegal, Ghana, Mali, and Nigeria, Peanut Stew has become a symbol of warmth, community, and tradition.
The origins of Peanut Stew can be traced back to the Mandinka and Bambara people of Mali, from where it spread across West Africa and beyond. Over time, it has developed regional variations, with some recipes including chicken, lamb, or fish, while others remain vegetarian or vegan with the addition of leafy greens, sweet potatoes, or chickpeas. Regardless of its variation, Peanut Stew continues to be cherished for its balance of sweet, savory, and nutty flavors that comfort the soul.
One of the most appealing aspects of Peanut Stew is its versatility. It can be served as a main dish accompanied by rice, millet, or couscous, or paired with flatbreads for a filling and flavorful meal. In many households, it is a dish prepared for gatherings and celebrations, where family and friends share stories while enjoying its rich taste. Internationally, Peanut Stew has also gained popularity for being naturally gluten-free, protein-packed, and adaptable to a wide range of dietary preferences.
The creamy texture of the stew comes from peanuts, which are ground into a paste or used in the form of peanut butter. Combined with tomatoes and spices, it creates a deeply satisfying base that can be customized with vegetables like spinach, kale, carrots, or okra. This makes Peanut Stew not just delicious but also nutritious, offering essential vitamins and minerals in every bowl.
Peanut Stew Ingredients
Serves: 4 people
- Smooth peanut butter (unsweetened) – ½ cup
- Fresh tomatoes – 3 large (blended or finely chopped)
- Tomato paste – 2 tbsp
- Onion – 2 medium (1 chopped, 1 blended with tomatoes)
- Garlic – 4 cloves (minced)
- Ginger – 1-inch piece (grated)
- Sweet potato – 1 large (peeled and diced)
- Carrots – 2 (sliced)
- Spinach or kale – 2 cups (roughly chopped)
- Vegetable stock or water – 4 cups
- Scotch bonnet or chili pepper – 1 (optional, for heat)
- Oil – 3 tbsp (vegetable or peanut oil)
- Salt – 1 tsp
- Black pepper – ½ tsp
- Ground cumin – 1 tsp
- Ground coriander – 1 tsp
- Fresh cilantro – for garnish
Steps
- Heat oil in a large pot and sauté the chopped onion until soft and golden.
- Add garlic and ginger, stirring for about a minute until fragrant.
- Stir in the tomato paste and cook briefly to reduce its sharpness.
- Add the blended tomatoes and chili pepper (if using), and let the sauce simmer until it thickens and the oil begins to rise to the surface.
- Stir in cumin, coriander, salt, and black pepper, mixing well to build flavor.
- Add the diced sweet potato and carrots, coating them in the tomato mixture.
- Pour in the vegetable stock, bring to a boil, then reduce to a gentle simmer.
- Whisk peanut butter with a ladle of hot broth in a small bowl until smooth, then stir this mixture back into the pot.
- Cover and simmer for 20–25 minutes until the vegetables are tender and the stew is thick and creamy.
- Add spinach or kale during the last 5 minutes of cooking to retain their vibrant color and nutrients.
- Adjust seasoning if needed and garnish with fresh cilantro before serving.
Health Benefits
Peanut Stew is not only delicious but also packed with nutritional value. Peanuts provide plant-based protein and healthy fats that promote heart health and satiety. Tomatoes add antioxidants like lycopene, supporting immunity and skin health, while leafy greens provide iron and vitamin K for strong bones and blood health. Sweet potatoes and carrots bring natural sweetness along with vitamin A, which is essential for good vision. This combination makes Peanut Stew a balanced and nourishing dish perfect for both comfort and well-being.
Kitchen Tip: For an extra depth of flavor, lightly roast the peanuts (if using whole) before blending them into a paste—this enhances the nutty aroma and gives the stew a richer taste.