Protein Boost | Hearty West African-Style Peanut Stew
with Tofu & Chickpeas over Fluffy Rice
Cooking time
20 minutes
Servings
2/4
Calories
1230 /serving
Your tongue thanks you. With each spoonful, you’ll sink deeper and deeper into a velvety stew. Inspired by a popular West African concoction (often known as maafe), it makes good use of peanut butter, tomatoes and vivid spices—rich and saucy over fluffy white rice.
We will send you:
- 1 Block of tofu (non-GMO)
- 1 Green pepper
- 50g Diced onions
- 1 Green zucchini
- 400ml Tomatoes (canned)
- 160g White rice
- 398ml Chickpeas (canned)
- 60g Peanut butter
- 9.5g Out of Africa spices (paprika, salt, cumin, fenugreek, cardamom, black pepper, turmeric, allspice, coriander, cinnamon, cloves, ginger, kosher salt)
Contains: Peanuts • Soy
You will need:
Oil
Salt & pepper (S&P)
Strainer
2 Medium pots
Total Fat
42 g
Saturated Fat
5 g
Sodium
1910 mg
Total Carb
154 g
Sugars
21 g
Protein
65 g
Fibre
30 g
Preparation
Cook the rice
- In a medium pot, combine the rice, 1 ¼ cups water (double for 4 portions) and a big pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 17 to 20 min., until the rice is tender and the water has been absorbed.
- Remove from the heat and let sit, covered, for 5 min. Fluff the rice.
Mise en place
- Meanwhile, drain and rinse the chickpeas.
- Medium-dice the zucchini.
- Halve, core and medium-dice the green pepper.
Start the stew
- In a second medium pot, heat a drizzle of oil on medium-high.
- Add the onions and sauté, 30 sec. to 1 min., until fragrant.
- Add the green pepper and zucchini. Sauté, 2 to 3 min., until beginning to brown.
Finish the stew
- To the pot of vegetables, add the tomatoes, peanut butter, chickpeas, spices, ⅓ cup water (double for 4 portions) and S&P.
- Cook, stirring occasionally, 3 to 5 min., until slightly thickened and combined.
Plate your dish
- Divide the rice between your bowls.
- Top with the stew. Bon appétit!
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