Ingredients with Measurements:
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 tablespoons vegetable oil
- 2 sweet potatoes, peeled and cubed
- 2 carrots, peeled and sliced
- 1 red bell pepper, chopped
- 1 can chickpeas, drained and rinsed
- 1 can diced tomatoes
- 1/2 cup natural peanut butter
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
- Fresh cilantro for garnish
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
Step-by-step instructions:
1. Heat the vegetable oil in a large pot or Dutch oven over medium heat. Add the chopped onion and minced garlic and sauté until the onion is translucent, about 5 minutes.
2. Add the cubed sweet potatoes, sliced carrots, and chopped red bell pepper to the pot. Stir to combine and cook for 5 minutes.
3. Add the drained and rinsed chickpeas, diced tomatoes, natural peanut butter, vegetable broth, ground cumin, ground coriander, smoked paprika, salt, and pepper to the pot. Stir to combine.
4. Bring the mixture to a boil, then reduce the heat to low and simmer for 30-40 minutes, or until the sweet potatoes and carrots are tender.
5. Serve the Vegetarian Maafe hot, garnished with fresh cilantro.
Time:
Preparation time: 15 minutes
Cooking time: 40 minutes
Temperature:
Medium heat for sautéing, boiling, and simmering
Serving size:
This recipe serves 4-6 people
Nutritional information:
Calories: 380
Fat: 20g
Carbohydrates: 40g
Protein: 15g
Fiber: 10g
Sodium: 800mg
Substitutions for ingredients:
- Instead of sweet potatoes, you can use butternut squash or pumpkin.
- Instead of chickpeas, you can use black beans or kidney beans.
- Instead of natural peanut butter, you can use almond butter or sunflower seed butter.
Variations:
- Add some chopped kale or spinach to the pot for extra nutrition.
- Use different spices such as curry powder or garam masala for a different flavor profile.
- Add some diced tofu or tempeh for extra protein.
Tips and tricks:
- To make the peanut butter easier to mix into the broth, you can microwave it for 30 seconds before adding it to the pot.
- If the Vegetarian Maafe is too thick, you can add more vegetable broth to thin it out.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the Vegetarian Maafe in a pot over medium heat until heated through.
Presentation ideas:
Serve the Vegetarian Maafe in bowls with a sprinkle of fresh cilantro on top.
Garnishes:
Fresh cilantro
Pairings:
- Serve the Vegetarian Maafe with a side of rice or quinoa.
- A crusty bread would also be a great pairing.
Suggested side dishes:
- Rice or quinoa
- Crusty bread
Troubleshooting advice:
- If the Vegetarian Maafe is too thick, you can add more vegetable broth to thin it out.
- If the sweet potatoes and carrots are not tender after 30-40 minutes of simmering, you can cook for an additional 10-15 minutes.
Food safety advice:
- Make sure to wash all produce before using.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
Food history:
Maafe is a traditional West African stew that typically includes meat, vegetables, and a peanut butter sauce. This vegetarian version is a twist on the classic dish.
Flavor profiles:
The Vegetarian Maafe has a rich and savory flavor from the peanut butter and spices, with a touch of sweetness from the sweet potatoes and carrots.
Serving suggestions:
Serve the Vegetarian Maafe hot in bowls with a side of rice or quinoa and a sprinkle of fresh cilantro on top.
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Region: West African