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Healthy Living

How to Make the Creamiest Peanut Butter Soup!

Butter Did you know there are over 100 types of soups only from the continent of Asia? Imagine how many soups are there in the whole world! 

From the entree to the main course, soups can star many stages of a menu. If you loved our Vietnamese soup blog, or you are a soup fanatic, this blog is for you. Keep reading know about the delicious and healthy peanut soup aka, Maafe!

Brought to you by the culturally rich continent of Africa, Maafe is a peanut stew or peanut butter soup that can become your favourite just after one serving! Also known as sauce d’arachide in France, this soup is a staple food of western Africa. Let’s talk about its origins. 

Maafe or peanut soup traditionally contains meal and peanut butter sauce and is served with rice or couscous. While the origins of this dish can not be tracked to 100% accuracy due to colonialism, it is believed to be originated in the country of Mali, and spread across the region, particularly Senegal and Gambia. Some versions of the dish resemble a stew and contain such ingredients as tomato, onion, garlic, cabbage, peppers, and spices. Other variations consist simply of meat and a generous serving of rich, thick peanut sauce. Beef and lamb are most commonly used, but chicken and fish are featured in some recipes.you can read more about healthy living from here.

We at Foodism scoured some of the traditional recipes of Maafe, and we have a few winners that we think you will absolutely love! Here are 3 recipes, from which two are traditional Maafe recipes and one is our own version of Maafe with easily accessible ingredients! 

Presenting the Sengalese version – peanut butter soup recipe you all need to know! Here is what you need- 

Ingredients

  • 500 grams lamb meat, diced
  • 1 small onion, finely chopped
  • ¼ cup creamy peanut butter ( Feeling adventurous? Make your own peanut butter at home!)
  • 3 tablespoons tomato paste
  • 2 carrots, peeled and diced
  • Fresh or Dried Thyme
  • 2 bay leaves
  • 2 tablespoons peanut oil
  • Salt
  • 1 red Chilli 
  • Black pepper

Method

  • Heat the oil in a heavy saucepan, add the bay leaves, chilli and onion, and cook over medium heat until it is translucent.
  • Add the meat and continue to cook, stirring occasionally, until it is lightly browned on all sides.
  • Add the carrots and let them caramelise.
  • In a small bowl, mix the peanut butter with 200 ml of cold water and pour it over the meat.
  • Dilute the tomato paste with 230 ml of hot water, and pour over the stew. Stir well.
  • Add the remaining ingredients and lower the heat. Cover, and cook, stirring occasionally, for 1 hour, or until the meat is tender.
  • Remove the bay leaves. Serve hot over white rice.

Our second recipe is the traditional Ghanian recipe, here we go!

Ingredients

  • ½ cup peanut butter, roasted
  • One onion, diced
  • One onion, finely chopped
  • 2 tomatoes, diced
  • Smoked meat 
  • Chilli paste
  • Marinade – 4 cloves of Garlic, ginger, pepper, thyme, cumin, parsley, bell pepper
  • Salt 

Method

  • Make a marinade from the ingredients by blending together into a paste.
  • Mix the marinade with chilli paste, salt and coat the meat.
  • Chop one onion finely and caramelise in a saucepan. Add meat and let it cook slowly.
  • Make a paste of roasted peanut butter, diced tomatoes, 400 ml water and onion and cook till the oil separates.
  • Once the meat is cooked, pout the peanut mixture onto the meat and cook for about half an hour. 
  • Adjust the salt and pepper and serve!

Now let’s get to our recipe, we know that Foodism’s Indian food blog is followed by many vegetarians and white meat-eaters, so here is our version of Maafe!

Ingredients

  • For the vegetarian soup – Vegetable or soya meatballs (check out the recipe on foodism.xyz )
  • For meat lovers – Chicken, Red Meat 
  • Dry Spices- 3 cloves, 1 tbsp peppercorn, 1 tbsp cumin, 1 small cinnamon stick, 2 bay leaves, red chilli dry
  • Turmeric
  • Ginger garlic paste
  • Dried thyme
  • ½ cup Roasted peanut butter, Or you can roast your peanut butter for 10 minutes 
  • 1 onion diced and roasted  ( dice, put in into skewers, brush with oil and roast over flame)
  • ½ bell pepper diced and roasted (dice, put in into skewers, brush with oil and roast over flame)
  • 1 finely chopped onion
  • Chopped Garlic and Ginger
  • 1 onion diced and roasted  ( dice, put in into skewers, brush with oil and roast over flame)
  • 2 tomatoes diced
  • Peanut oil
  • Salt and pepper

Method

For Soup with vegetable meatballs – 

  • Dry roast all the dry spices and crush them into powder.
  • Blend the roasted peanut butter, tomatoes, diced and roasted bell pepper and onions together with 400 ml of water.
  • In a saucepan, add peanut oil, dry spice powder, turmeric and finely chopped onion. 
  • Once the onions caramelise, add vegetable meatballs and roast. Turn off the heat after 3 to 4 minutes and let it rest.
  • In another saucepan, add chopped garlic and ginger and peanut butter mix
  • Cook till the oil separates. Once that happens, pour it over the vegetable meatball mix and cook for 15 minutes.
  • Add water if the soup is too thick. Season with salt, pepper and thyme and serve!

For meat or chicken-

  • Dry roast all the dry spices and crush them into powder.
  • Marinate the chicken with turmeric, dry spice mix, garlic ginger paste and dry spice mix.
  • Blend the roasted pepper into a paste. In a saucepan, add oil, finely chopped onion, bell pepper and let them caramelise.
  • Add chicken and cook it for 6 to 8 minutes on medium flame. Turn off the flame and let it rest.
  • Blend the roasted peanut butter, tomatoes, diced and roasted onions together with 400 ml of water.
  • In another pan, cook the peanut butter mix until the oil separates. Once that happens, pour it over the chicken and cook for 15 minutes.
  • Add water if the soup is too thick. Season with salt, pepper and thyme and serve!

Hope you enjoy making your favourite version of peanut butter soup! 

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