West African Peanut Stew Without Oil

Other Fast Without Oil Published April 11, 2026

West African peanut stew — called maafe in Mali and Senegal, nkatenkwan in Ghana — is one of the great legume-based stews of the world. The peanut butter is the fat, the thickener, and the dominant flavor all at once, which means you do not need a single drop of cooking oil. The stew builds itself: water-sauteed onions, tomatoes, peanut butter stirred in until the broth turns creamy and rust-colored, then root vegetables simmered until tender. It is thick, warming, protein-rich, and completely satisfying.

This is not a "vegan peanut butter recipe." This is how millions of people across West Africa eat every week — peanuts are a staple crop and peanut stew is everyday food. During fasting periods, it is a gift.

FASTING LEVEL: Fast Without Oil (cooked food permitted, no oil, no wine — peanut butter provides natural fat)
SERVINGS: 6
TIME: 45 minutes

INGREDIENTS

- 3/4 cup natural peanut butter (ingredients: peanuts, salt — nothing else)
- 1 large onion, diced
- 4 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 can (400g) crushed tomatoes
- 2 tablespoons tomato paste
- 1 large sweet potato, peeled and cut into 2cm cubes
- 2 medium carrots, sliced into thick rounds
- 1 small head of cabbage, cut into wedges (optional but traditional)
- 1 Scotch bonnet or habanero pepper, whole (for heat without overwhelming — remove before serving)
- 5 cups water or vegetable broth
- 1 teaspoon ground cumin
- 1/2 teaspoon cayenne pepper (adjust to taste)
- Salt and black pepper to taste
- Fresh cilantro, chopped, for serving
- Cooked rice, for serving

METHOD

1. Heat a large heavy pot over medium heat. Add the diced onion with 3 tablespoons of water. Stir frequently, adding a splash of water whenever the pan dries out, for 6-7 minutes until the onion is soft and beginning to turn golden.

2. Add the garlic, ginger, cumin, and cayenne. Stir for 1 minute until fragrant.

3. Add the tomato paste and stir for 1 minute — it should darken and become aromatic. Add the crushed tomatoes and cook for 3-4 minutes, stirring occasionally.

4. Add the peanut butter and 2 cups of the water. Whisk vigorously until the peanut butter dissolves into the liquid — it will look curdled at first, then come together into a smooth, creamy sauce.

5. Add the remaining water, sweet potato, carrots, cabbage if using, and the whole Scotch bonnet pepper. Bring to a boil, then reduce heat to a gentle simmer.

6. Cook for 25-30 minutes, stirring occasionally, until the sweet potato and carrots are tender and the stew has thickened to a gravy-like consistency. The peanut butter will settle to the bottom if you do not stir — keep an eye on it.

7. Remove the Scotch bonnet. Season generously with salt and pepper. Serve over steamed rice, topped with fresh cilantro.

NOTES

- Natural peanut butter is essential. The commercial kind (Skippy, Jif) contains added oil, sugar, and hydrogenated fat. Natural peanut butter is just ground peanuts and sometimes salt. The oil separation in the jar is normal — stir it back in before measuring.
- The whole Scotch bonnet adds a background warmth without making the stew punishingly hot. If you cut it open or break it, the heat increases tenfold. Leave it whole and remove before serving.
- This stew thickens considerably as it cools. Add water when reheating.
- In West Africa, this is often made with meat or fish. The fasting version with root vegetables is every bit as good — the peanut butter provides enough richness that nothing is missing.
- Keeps refrigerated for 5 days. Freezes well for 3 months.