African Peanut Butter Stew (Mafe) Recipe

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Ingredients:

Serving

1 medium onion, diced
1 1/2 cups uncooked quinoa
1 1/4 cups broth
1 1/2 lbs stew beef chunks
1 red bell pepper, sliced
1 1/3 cups milk ( skim , 1%, 2% whole all work)
1/3 cup peanut butter ( crunchy or smooth)
6 garlic cloves
1 tsp cayenne pepper
1 tsp salt (to taste)
2 (15 oz) cans diced tomatoes
1 sweet potato, 1/2 inch cubes
10 oz frozen spinach

Directions:

Preheat oven to 450°F.
Coat inside of dutch oven and lid with oil or cooking spray.
Place onion and quinoa in dutch oven, pour in broth and stir lightly to distribute evenly.
Place meat on quinoa layer and top with bell pepper.
Whisk together milk, peanut butter, garlic, cayenne, and salt until smooth then pour over the meat.
Layer in the tomatoes, sweet potato, and spinach.
Cover and bake for about 50 minutes; when the aroma permeates the kitchen, wait a few more minutes and it will be done.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	430.3 Kcal (1802 kJ)
Calories from fat	157.58 Kcal
		% Daily Value*
Total Fat	17.51g	27%
Cholesterol	15.82mg	5%
Sodium	1065.9mg	44%
Potassium	983.75mg	21%
Total Carbs	52.51g	18%
Sugars	9.27g	37%
Dietary Fiber	8.16g	33%
Protein	19.35g	39%
Vitamin C	27.9mg	46%
Vitamin A	1.2mg	40%
Iron	14.3mg	79%
Calcium	201.2mg	20%

Amount Per 100 g
Calories	107.34 Kcal (449 kJ)
Calories from fat	39.31 Kcal
		% Daily Value*
Total Fat	4.37g	27%
Cholesterol	3.95mg	5%
Sodium	265.89mg	44%
Potassium	245.4mg	21%
Total Carbs	13.1g	18%
Sugars	2.31g	37%
Dietary Fiber	2.04g	33%
Protein	4.83g	39%
Vitamin C	7mg	46%
Vitamin A	0.3mg	40%
Iron	3.6mg	79%
Calcium	50.2mg	20%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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