Thursday, November 1, 2012

African Chicken Vegetable Soup (Mafe)

Note: Use whatever chicken is cheapest or you like best. It doesn't have to be thighs. Add other veggies as desired, though you might want to add quicker-cooking veggies like broccoli later than the carrots and sweet potatoes.

(based on a recipe from

4 chicken thighs, skinned (about 2 pounds) (make sure they didn’t leave any of the backbone or ribs on them)
3 T extra virgin olive oil (or olive oil or other oil)
1 c onion, medium dice (about 4 ounces)
1 t salt
1/4 cabbage in bite size pieces (about 1 pound)
1 turnip, peeled and in bite size pieces (about 1/2 pound) (optional)
2 carrots, peeled and in bite size pieces
1 small sweet potato, peeled and in bite size pieces (about 1/2 pound)
1/2 tsp red pepper flakes
1-1/2 c water
1/2 c peanut butter whisked smooth with 1/2 c water (use grind-it-yourself peanut butter, so it doesn’t have added sugar or fat)
1 c onion, grated (or very finely chopped) (about 4 ounces)

Heat the oil in the bottom of a heavy pot or Dutch oven and brown the chicken all over.  Remove the chicken and add the first cup of onion.  Season with salt and cook until lightly browned.  Add the cabbage, turnip, carrots, and sweet potato, and whatever other veggies you want to include.  Add the red pepper flakes.  Cover with water, then stir in the peanut butter and water mixture.  Bring everything to a boil, then lower heat and continue to cook, covered. When the root vegetables are almost cooked through, stir in the final grated onion. If the stew seems too thick, add a little more water.

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