Maafe (garden Fresh Groundnut Soup)

Maafe, also known as Garden Fresh Groundnut Soup, is a traditional dish from Gambian cuisine. This hearty and flavorful soup is made with a rich peanut base and a variety of fresh vegetables, making it a delicious and nutritious meal.

Maafe (garden Fresh Groundnut Soup)

Ingredients

  • 1 cup natural peanut butter
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 sweet potato, peeled and diced
  • 2 carrots, sliced
  • 1 bell pepper, chopped
  • 1 cup chopped okra
  • 4 cups vegetable broth
  • 1 can diced tomatoes
  • 1 teaspoon ground cumin
  • 1/2 teaspoon cayenne pepper
  • Salt and pepper to taste

Instructions

  1. In a large pot, sauté the onion and garlic until softened.
  2. Add the sweet potato, carrots, bell pepper, and okra to the pot, and cook for 5 minutes.
  3. Stir in the peanut butter, vegetable broth, diced tomatoes, cumin, and cayenne pepper. Season with salt and pepper.
  4. Simmer the soup for 45-60 minutes, stirring occasionally, until the vegetables are tender and the flavors have melded together.
  5. Serve the Maafe hot, garnished with chopped peanuts and fresh cilantro, if desired.

Cooking & Preparation

Preparation time:
20 minutes
Cooking time:
1 hour
Total time:
1 hour
Cooking method
Stovetop

Nutritional facts per 1 serving

Calories
350 per serving
Protein
15g
Carbohydrates
30g
Fat
20g

Supplies

Large pot Wooden spoon Knife Cutting board Measuring cups and spoons

Tools

Stovetop

Serving suggestions

Serve the Maafe with a side of steamed rice or crusty bread for a complete and satisfying meal.

Tips & tricks

For a creamier texture, you can blend a portion of the soup before serving.

Cost

$15