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.
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
- In a large pot, sauté the onion and garlic until softened.
- Add the sweet potato, carrots, bell pepper, and okra to the pot, and cook for 5 minutes.
- Stir in the peanut butter, vegetable broth, diced tomatoes, cumin, and cayenne pepper. Season with salt and pepper.
- Simmer the soup for 45-60 minutes, stirring occasionally, until the vegetables are tender and the flavors have melded together.
- 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