Mafe (Senegalese Beef Stew) Recipe

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Ingredients:

Serving

1/2 cup peanut butter
2 cups stock (your choice, preferably unsalted )
2 tbsp canola oil
1 cup chopped onion
4 garlic cloves, minced
1 cup green bell pepper, peeled, seeded and chopped
1 cayenne pepper, seeded and chopped (or other or more )
1 cup carrot, peeled and chopped
2 lbs beef stew meat, trimmed and cut into 1 and 1/2-inch cubes
salt and pepper
2 cups tomatoes, peeled and diced (or 1 14 and 1/2 oz. can diced tomatoes with liquid)
1 sprig thyme
1 bay leaf

Directions:

Whisk together peanut butter and stock and reserve.
Season the meat with salt and pepper.
Heat the oil in a large saucepan over medium heat.
Brown the meat well on all sides; do not crowd the meat; saute in batches if necessary.
Remove meat and keep warm.
Add the onion, garlic, peppers, and carrots to the pan and saute until the onions are translucent.
Add the peanut butter and broth mixture, scraping all the brown bits up from the bottom and sides of the pan.
Return the reserved meat (and any juices) to the pan with the tomatoes and their liquid, the thyme and bay leaf.
Stir well and bring to a boil. Reduce heat to low and simmer, stirring often, for about 1 hour or until the meat is tender.
Taste for seasoning.
Remove the thyme sprig and the bay leaf and discard.
Serve hot over rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	692.1 Kcal (2898 kJ)
Calories from fat	411.05 Kcal
		% Daily Value*
Total Fat	45.67g	70%
Cholesterol	140.59mg	47%
Sodium	863.31mg	36%
Potassium	1063.43mg	23%
Total Carbs	17.97g	6%
Sugars	9.08g	36%
Dietary Fiber	4.95g	20%
Protein	51.3g	103%
Vitamin C	42.6mg	71%
Vitamin A	1mg	33%
Iron	14.7mg	82%
Calcium	77.2mg	8%

Amount Per 100 g
Calories	161.91 Kcal (678 kJ)
Calories from fat	96.16 Kcal
		% Daily Value*
Total Fat	10.68g	70%
Cholesterol	32.89mg	47%
Sodium	201.96mg	36%
Potassium	248.78mg	23%
Total Carbs	4.2g	6%
Sugars	2.12g	36%
Dietary Fiber	1.16g	20%
Protein	12g	103%
Vitamin C	10mg	71%
Vitamin A	0.2mg	33%
Iron	3.4mg	82%
Calcium	18.1mg	8%

* 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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