Main CourseDinner

Senegalese Mafe (Peanut Stew)

Name: Senegalese Mafe (Peanut Stew)
Prep time: 25 min
Cook time: 1 h 30 min
Total time: 1 h 55 min
Yield: 4人分
Cuisine: senegalese, west_african
Ingredients: 500 g beef stew meat cut into 1-inch cubes; 2 大さじ peanut oil; 1 個 yellow onion chopped; 3 片 garlic minced; 1 大さじ ginger grated; 3 大さじ tomato paste; 400 g canned crushed tomatoes; 0.75 カップ smooth peanut butter; 4 カップ water; 1 個 scotch bonnet pepper whole, pierced (お好みで); 1 個 bay leaf; 2 個 carrot peeled and cut into large chunks; 2 個 potato peeled and cut into large chunks; 1 個 sweet potato peeled and cut into large chunks; 200 g cabbage cut into large wedges; 1 小さじ salt; 0.5 小さじ black pepper freshly ground; 1 カップ white rice cooked, for serving

A rich and hearty Senegalese peanut stew, known for its savory depth and comforting flavors. This traditional dish combines tender meat with a creamy tomato-peanut sauce and a medley of vegetables, perfect for a satisfying meal.

Forkinによるオリジナルレシピ

合計時間: 1 時間 55 分
人数: 4
難易度: 普通
1人分: 1,027 kcal

グルテンフリー

アレルゲン情報： 乳、ナッツ類、ピーナッツを含む可能性があります。アレルギーがある場合は、必ず材料の包装を確認してください。

下ごしらえ

材料

500 gbeef stew meat, cut into 1-inch cubes
2 大さじpeanut oil
1 個yellow onion, chopped
3 片garlic, minced
1 大さじginger, grated
3 大さじtomato paste
400 gcanned crushed tomatoes
0.75 カップsmooth peanut butter
4 カップwater
1 個scotch bonnet pepper, whole, pierced(お好みで)
1 個bay leaf
2 個carrot, peeled and cut into large chunks
2 個potato, peeled and cut into large chunks
1 個sweet potato, peeled and cut into large chunks
200 gcabbage, cut into large wedges
1 小さじsalt
0.5 小さじblack pepper, freshly ground
1 カップwhite rice, cooked, for serving

調理器具

large pot · dutch oven · cutting board · knife · whisk

作り方

手順

1
Season the beef stew meat generously with salt and pepper.
約2 分
2
Heat the peanut oil in a large heavy-bottomed pot or Dutch oven over medium-high heat.
約1 分
3
Sear the beef in batches until browned on all sides, then remove it from the pot and set aside.
約8 分
調理のヒント： Do not overcrowd the pot; sear in batches to ensure good browning.
4
Add the yellow onion to the pot and sauté until softened and translucent, about 5-7 minutes.
約6 分
5
Stir in the minced garlic and grated ginger and cook for another minute until fragrant.
約1 分
調理のヒント： Be careful not to burn the garlic.
6
Add the tomato paste and cook, stirring constantly, for 2-3 minutes until it darkens slightly.
約3 分
調理のヒント： Cooking the tomato paste deepens its flavor.
7
Pour in the canned crushed tomatoes and water, then whisk in the smooth peanut butter until fully incorporated and smooth.
約3 分
調理のヒント： Whisking vigorously will prevent lumps from the peanut butter.
8
Return the seared beef to the pot, along with the whole Scotch bonnet pepper (if using) and bay leaf.
約1 分
調理のヒント： If you prefer less heat, you can omit the Scotch bonnet or remove it halfway through cooking.
9
Bring the stew to a boil, then reduce the heat to low, cover, and simmer for 60 minutes, stirring occasionally.
約1 時間
調理のヒント： Ensure the heat is low enough to maintain a gentle simmer.
10
Add the carrots, potatoes, sweet potato, and cabbage wedges to the pot.
約2 分
11
Continue to simmer, covered, for another 25-30 minutes, or until the vegetables are tender and the beef is very fork-tender.
約30 分
調理のヒント： Check for tenderness by piercing the vegetables with a fork.
12
Remove the bay leaf and Scotch bonnet pepper before serving.
約1 分
調理のヒント： Carefully remove the Scotch bonnet pepper to avoid breaking it and releasing too much heat.
13
Taste and adjust seasoning with additional salt and pepper if needed.
約1 分
14
Serve the Mafe hot, accompanied by cooked white rice.

1人分

栄養情報

56%スコア

カロリー: 1,026.9kcal
たんぱく質: 48.7g
炭水化物: 90.8g
脂質: 54.9g
食物繊維: 11.2g
糖類: 17.1g

レシピの材料と分量から算出した推定値です。ブランドや材料の置き換えによって変わる場合があります。

おいしく保存

保存方法

Store leftover Mafe in an airtight container in the refrigerator.

温め直し

Reheat gently on the stovetop over low heat, adding a splash of water if needed to adjust consistency, or in the microwave.