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Vegetarian Mafe (Senegal)

Senegalese mafé is a rich and flavorful traditional dish, widely enjoyed in West Africa. It consists of a creamy sauce made from peanut paste, in which meat and vegetables such as carrots, eggplant, sweet potato and cabbage are simmered. This dish, both nourishing and comforting, is often accompanied by rice or fonio, a local grain. Adapted into a vegetarian version, it remains an emblematic specialty that embodies the hospitality and authentic flavors of Senegal.

Preparation time 15 mins
Cooking time 2 hrs
Total time 2 hrs 15 mins
Difficulty: beginner
Servings: 6
Description

Ingredients
  • 3 Tbsp of natural peanut paste (no added sugar)
  • 3 tomatoes 3 fresh or 200 g tomato puree
  • 2 onions
  • 2 carrots
  • 500 g of squash (butternut or pumpkin)
  • 1 large sweet potato
  • 200 g white cabbage (I added a leek)
  • 1 zucchini
  • 1 clove of garlic
  • 1 stock cube (optional)
  • 1 tbsp vegetable oil (preferably peanut oil)
  • Salt, pepper
  • Chili pepper (optional)
  • 1 liter of water
Preparation
  1. 1
    Preparation of vegetables:
  2. 2
    Peel the carrots and sweet potato and cut them into large pieces.
  3. 3
    Also cut the zucchini and cabbage into pieces.
  4. 4
    Chop the onions and garlic finely.
  5. 5
    Preparation of the sauce:
  6. 6
    In a large pot, heat the oil over medium heat. Add the onions and chopped garlic and fry until translucent.
  7. 7
    Then add the fresh tomatoes cut into small cubes (or the tomato puree). Simmer for about 5 minutes until the tomatoes are cooked through and have formed a sauce.
  8. 8
    Adding vegetables:
  9. 9
    Add all the cut vegetables to the pot and mix well to coat them with the tomato sauce.
  10. 10
    Pour about 1 liter of water into the pot to cover the vegetables. Add the stock cube (if using) and simmer over medium heat for 15 minutes, until the vegetables start to become tender.
  11. 11
    Adding the peanut paste:
  12. 12
    Dilute the peanut paste in a little warm water to make it smooth and fluid, then add it to the pot.
  13. 13
    Mix well and cook over low heat for an additional 30 to 40 minutes, stirring occasionally to prevent the peanut paste from sticking to the bottom of the pot.
  14. 14
    Seasoning:
  15. 15
    Season with salt, pepper and chili pepper (if using) to taste. You can add a little water if the sauce becomes too thick.
  16. 16
    Final cooking:
  17. 17
    Continue to cook until all the vegetables are very tender and the sauce is creamy and well combined.
  18. 18
    Service :
  19. 19
    Serve the vegetable mafé with white rice or fonio, a traditional Senegalese grain.
  20. 20
    This dish is both comforting and nutritious, with tender vegetables simmered in a rich, creamy peanut-based sauce.
Read it online: https://glutenevasion.fr/recette/mafe-vegetarien/