Maafe
HB-1387 · Hand-built original · Malawian
Malian peanut and tomato beef stew with root vegetables.
Malawiandinner1 hr 15 min4 servings862 kcalGluten-freeEgg-freeDiabeticHigh Fiber
Main ingredient: beef
Pairs well with: mashed potatoes, roasted carrots, red wine sauce, yorkshire pudding, green beans
Servings:4quantities adjust to match
Ingredients
- 21¼ oz beef stew meat, cubed
- 1 large onion, chopped
- 2 garlic cloves, minced (standard addition)
- 14 oz canned crushed tomatoes
- 3/4 cup natural peanut butter
- 2 cups water or beef stock, plus more as needed
- 2 medium sweet potatoes, peeled and cubed
- 1 tsp salt
- 1/2 tsp chili flakes, or to taste
- 1 tbsp vegetable oil
Method
- Heat the oil in a large pot over medium-high heat. Brown the beef in batches for 5 to 6 minutes and set aside.
- Cook the onion in the same pot for 5 minutes, until softened. Add the garlic, if using, and stir for 30 seconds.
- Add the crushed tomatoes and simmer for 5 minutes, scraping up the browned bits.
- Whisk the peanut butter with the water or stock until smooth and pour it into the pot. Return the beef and its juices, add the salt and chili flakes, and bring to a simmer.
- Cover and cook gently for 40 minutes, stirring occasionally so the peanut sauce does not catch.
- Add the sweet potatoes and simmer, partially covered, for 20 minutes more, until the beef and sweet potatoes are tender and the sauce is thick and rich. Add a splash of water if it gets too thick.
- Taste and adjust the salt and chili. Serve hot over rice.
Prep: 15 min · Cook: 60 min · Total: 75 min
Nutrition (per serving, where published)
862 kcalCalories
59.4 gProtein
44.1 gCarbs
53.2 gFat
14.5 gSaturates
5.9 gFibre
1.2 gSugars
1855 mgSodium
156 mgCholesterol
1721 mgPotassium
100 mgCalcium
8.4 mgIron
1 servingServing
Estimated from USDA FoodData Central ingredient data