West African Maafe with Garlic-Sautéed Kale
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~$3.67 CAD per serving (estimate)
Ingredients
- 1.2 kgChicken breast (cubed 3 cm)
- 5 tbspNatural peanut butter (smooth)
- 400 mlCrushed tomatoes (1 can)
- 1 largeYellow onion (diced)
- 4 clovesGarlic (minced)
- 1 tbspFresh ginger (grated)
- 2 tbspTomato paste
- 2 tspShared spice blend (see meal plan)
- 1 tspSmoked paprika (extra)
- ½ tspCayenne pepper
- 500 mlLow-sodium chicken broth
- 2 medium (~400 g)Sweet potatoes (cubed 2 cm)
- 2 tbspOlive oil
- ¼ cupRoasted peanuts (chopped)
- Fresh cilantro (garnish) (to taste)
- ~300 gKale (stemmed, chopped) (garlic-sautéed kale)
- 2 tbspOlive oil (garlic-sautéed kale)
- 3 clovesGarlic (sliced) (garlic-sautéed kale)
- Chili flakes (pinch)
- 1 tbspLemon juice (garlic-sautéed kale)
- Salt (to taste)
- 300 gCouscous (to serve)
Nutrition / serving
- Calories580 kcal
- Protein48 g
- Carbs46 g
- Fat19 g
- Fiber7 g
Cost Estimate
~$3.67 CAD per serving (estimate)
Instructions
Brown the chicken
Heat 1 tbsp olive oil in a Dutch oven over medium-high heat. Season chicken cubes with shared spice blend, salt, and pepper. Brown in two batches, 2–3 min per side. Remove and set aside.
Build the aromatic base
Add remaining 1 tbsp olive oil. Sauté onion until softened, 4–5 min. Add garlic, ginger, and tomato paste. Cook 1 min until fragrant.
Make the peanut sauce
Add crushed tomatoes, peanut butter, smoked paprika, and cayenne. Stir until peanut butter is fully incorporated. Pour in chicken broth. Bring to a simmer.
Simmer the stew
Add sweet potato cubes and browned chicken. Cover and simmer 20–25 min until sweet potatoes are fork-tender and chicken is cooked through.
Adjust seasoning
Taste and adjust salt and heat. Stew should be rich, thick, and slightly sweet from the sweet potatoes.
Sauté the kale
Heat olive oil in a skillet over medium heat. Add garlic slices, cook 30 sec. Add kale in batches, tossing until wilted, 3–4 min. Add chili flakes, lemon juice, and salt.
Plate and garnish
Serve stew over couscous (prepared per package) with sautéed kale alongside. Garnish with chopped peanuts and cilantro.
Freeze & Reheat
Portion 2 servings of stew into airtight containers. Couscous and kale freeze separately. Freeze up to 3 months. Thaw overnight in fridge. Reheat stew in a pot over medium-low heat 6–8 min, stirring and adding a splash of water if too thick. Microwave option: 70% power, 4 min, stir halfway.
Chef's Cool Facts
Maafe = Peanut Sauce
Maafe derives from the Bambara word for "peanut sauce" and is considered a national dish across Senegal, Mali, and Gambia. Regional variations swap the protein — lamb, fish, or goat are equally traditional.
Sweet Potato Thickener
Sweet potatoes act as a natural stew thickener — their starches break down during simmering and bind the sauce, eliminating the need for flour or cornstarch.
Complete Protein Profile
Peanuts contain all 20 amino acids, making them one of the most complete plant-protein sources. Paired with chicken, this stew delivers a full essential amino acid profile with high bioavailability.