AI-generated photo.
Senegalese · Senegal
Mafé
Also called Maafe
Mafé, a dish from Senegal (Maafe).
Pai editors’ mark 4 / 5
Plan, list, and collections
Mafé is cooked in Senegal as its own dish. Beef in peanut sauce with sweet potato. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
78
Health score
Light & nourishing
Moderate
Richness
Gentle
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 28%
- Carbs 30%
- Fat 43%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Suits · Weight loss
Calories stay contained and protein is high enough to feel like a meal.
Suits · High protein
About 32.5 g of protein in the serving.
Watch · Low sodium
About 564 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
Fat or sugar is high for a day when appetite is low.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Beef sirloin152 kcal
- Unsweetened peanut butter118 kcal
- Sweet potato97 kcal
- Neutral oil62 kcal
- Yellow onion18 kcal
- Tomato14 kcal
Glycemic load
Estimated glycemic load for this count: 15.6. The bands come from the ingredient table.
Portion
One serving, as written, is about 462 kcal.
Allergens. Peanuts
Make it healthier
Use half the salt
Salt adds no calories in this table, so the calorie figure stays put while sodium falls.
About 462 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Replace the meat or fish with the same weight of drained chickpeas.
The seasoning and the method stay. The center of the plate changes. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 462 kcal | 23% |
| Protein | 32.5 g | 65% |
| Carbohydrate | 34.7 g | 13% |
| Fiber | 6.4 g | 23% |
| Total sugars | 9.8 g | 20% |
| Fat | 22.4 g | 29% |
| Saturated fat | 4.7 g | 24% |
| Cholesterol | 69 mg | 23% |
| Sodium | 564 mg | 25% |
| Potassium | 1154 mg | 25% |
| Calcium | 94 mg | 7% |
| Iron | 3.2 mg | 18% |
| Magnesium | 106 mg | 25% |
| Zinc | 5.8 mg | 53% |
| Vitamin A | 831 mcg | 92% |
| Vitamin C | 18.4 mg | 20% |
| Vitamin D | 0.1 mcg | 1% |
| Vitamin E | 2.8 mg | 19% |
| Vitamin K | 23 mcg | 19% |
| Thiamin (B1) | 0.2 mg | 20% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin (B3) | 12.9 mg | 81% |
| Vitamin B6 | 1.1 mg | 65% |
| Folate | 68 mcg | 17% |
| Vitamin B12 | 1.3 mcg | 56% |
These figures follow the USDA-linked ingredient table where a safe FoodData Central row exists. Optional ingredients are left out. A few pantry items still use Pai's curated numbers because no close USDA row was found. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- Protein is high enough to make the meal satisfying.
- A middle path: useful food, with one or two numbers worth watching.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Beef sirloin1 lb450 g
Unsweetened peanut butter0.33 cup80 g
Tomato3 tomatoes320 g
Sweet potato2 potatoes450 g
Yellow onion1 onion180 g
Neutral oil2 tbsp30.77 ml
Kosher salt1 tsp4 g
Lemon juice1 tbsp15 ml
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Replace the meat or fish with the same weight of drained chickpeas.. The seasoning and the method stay. The center of the plate changes.
Method
AI-generated photo.
1Set a heavy pot over medium heat. For Mafé, start here: beef in peanut sauce with sweet potato.
AI-generated photo.
2Beef in peanut sauce with sweet potato.
Cook 40 min
AI-generated photo.
3The liquid should be quiet and the center tender. Stop when this is true of Mafé: Beef in peanut sauce with sweet potato.
AI-generated photo.
4Ladle it into warm bowls. Mafé is eaten in Senegal as this plate, with the sauce or garnish that belongs to it. Finish with lemon juice.
How you know it is done
Mafé is done when the thickest piece is tender and the liquid is quiet, not at a hard boil.
If it goes wrong
- Mafé looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Mafé spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Mafé, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven, not a raw salad.
How this dish helps your daily life
- Mafé is cooked by simmer in Senegal. The steps follow that technique, including the timing above.
- The meat, poultry, or fish is the protein. The panel is this plate, not a generic serving.
Notes
Pregnancy. Cook meat, poultry, and eggs through. Use pasteurized dairy if the recipe includes it. There is no alcohol in the required list.
Allergens in the required list: Peanuts.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.