Vegetarian mafe (Senegal)

Senegalese mafé is a rich and flavorful traditional dish, widely enjoyed in West Africa. It consists of a smooth peanut-based sauce in which meat and vegetables such as carrots, eggplant, sweet potato, and cabbage simmer. This nourishing and comforting dish is often served with rice or fonio, a local grain. While vegetarian versions are available, it remains an iconic specialty that embodies Senegalese hospitality and authentic flavors.

Preparation time: 15 minutes

Cooking time: 2 hours

Total time 2 hours 15 minutes

Difficulty: Beginner

Servings: 6

Special diet: naturally gluten-free

Description

Ingredients

3 tablespoons of natural peanut butter (no added sugar)
3 tomatoes or 200g of tomato puree
2 onions
2 carrots
500g of squash ( butternut or pumpkin)
1 large sweet potato
200g white cabbage ( I used a leek)
1 zucchini
1 clove of garlic
1 bouillon cube (optional)
1 tbsp of vegetable oil (peanut oil preferred)
Salt, pepper
Chili pepper (optional)
1 liter of water

Preparation

1
Preparing the vegetables:
2
Peel the carrots and sweet potato and cut them into large pieces.
3
Also cut the courgette and cabbage into pieces.
4
Finely chop the onions and garlic.
5
Preparing the sauce:
6
In a large pot, heat the oil over medium heat. Add the onions and chopped garlic and fry until translucent.
7
Next, add the finely diced fresh tomatoes (or tomato purée). Simmer for about 5 minutes until the tomatoes are cooked through and have formed a sauce.
8
Adding the vegetables:
9
Add all the chopped vegetables to the pot and mix well to coat them with the tomato sauce.
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 begin to soften.
11
Adding peanut butter:
12
Dilute the peanut paste in a little warm water to make it smooth and runny, then add it to the pot.
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
Seasoning:
15
Season with salt, pepper, and chili (if using) to taste. You can add a little water if the sauce becomes too thick.
16
Final cooking:
17
Continue cooking until all the vegetables are very tender and the sauce is smooth and well combined.
18
Service :
19
Serve the vegetable mafé with white rice or fonio, a traditional Senegalese grain.
20
This dish is both comforting and nutritious, with tender vegetables simmered in a rich and creamy peanut-based sauce.