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African Peanut Soup (Maafe)
Maafe is classic West African recipe made with creamy peanut butter, tender chicken, and fresh veggies for a delicious and hearty peanut soup or curry over rice.
Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 6 servings
Calories: 375 kcal
Course:
Main Course , Soup
Cuisine:
African
Ingredients
- 1 sweet onion peeled and cut into wedges
- 2 large tomatoes cut into wedges
- 1 piece ginger peeled (2-3 inches)
- 4 cloves garlic peeled
- ¾ cup creamy peanut butter
- 32 ounces chicken broth
- 1 ½ pounds chicken breast cut into 1-inch pieces
- 1 large bell pepper seeded and chopped
- 1 ½ cups Sliced carrot
- ¼ - ½ teaspoon crushed red pepper
- salt and pepper
- Optional garnishes: chopped peanuts cilantro, cooked rice
Instructions
- Set out a blender. Place the onion wedges, tomato wedges, piece of ginger, garlic cloves, and peanut butter in the blender. Cover and purée until smooth.
- Set a large soup pot over medium heat. Pour the peanut butter purée into the pot. Stir in the broth, chicken breast pieces, chopped bell pepper, carrots, and crushed red pepper. Add 1 teaspoon of salt. Stir well and bring to a low boil.
- Simmer for 20 to 25 minutes, until the chicken is cooked through. Stir it regularly to make sure the chicken and veggies do not stick to the bottom of the pot.
- Taste, then season with salt and pepper as needed. Serve as is, or with a side of rice.
Cup of Yum
Notes
- Like spice? You can add extra crushed red pepper to crank it up!
- Leftover Maafe tastes amazing! Let the soup cool completely, then transfer to an airtight container and keep it in the refrigerator for up to 4 days. It also freezes very well. Once cooled, transfer the soup to a freezer-safe container. Wrap in a layer of aluminum foil for extra protection. Keep in the freezer for up to 3 months.
Nutrition Information
Serving
1.5cup
Calories
375kcal
(19%)
Carbohydrates
18g
(6%)
Protein
34g
(68%)
Fat
20g
(31%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
5g
Monounsaturated Fat
9g
Trans Fat
1g
Cholesterol
73mg
(24%)
Sodium
864mg
(36%)
Potassium
1071mg
(31%)
Fiber
4g
(16%)
Sugar
9g
(18%)
Vitamin A
6371IU
(127%)
Vitamin C
48mg
(53%)
Calcium
60mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 375
% Daily Value*
| Serving | 1.5cup | |
| Calories | 375kcal | 19% |
| Carbohydrates | 18g | 6% |
| Protein | 34g | 68% |
| Fat | 20g | 31% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 9g | 45% |
| Trans Fat | 1g | 50% |
| Cholesterol | 73mg | 24% |
| Sodium | 864mg | 36% |
| Potassium | 1071mg | 23% |
| Fiber | 4g | 16% |
| Sugar | 9g | 18% |
| Vitamin A | 6371IU | 127% |
| Vitamin C | 48mg | 53% |
| Calcium | 60mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.