Senegalese Mafé (Beef Stew)

Ingredients

• 2 lbs Beef stew meat
• 1/2 cup Sunflower seed butter
• 4 tbsp Tomato paste
• 1 28oz can Diced tomatoes
• 1 large Onion
• 3 cloves Garlic
• 2 medium Carrots
• 1 large Sweet potato
• 4 cups Beef broth
• 2 tbsp Vegetable oil
• 1 Bay leaf
• 1 tsp Salt
• 1/2 tsp Black pepper

Instructions

1. 1Place the 2 lbs of Beef stew meat in a bowl. Add the 1 tsp of Salt and 1/2 tsp of Black pepper. Toss to coat the beef evenly.
2. 2Heat 2 tbsp of Vegetable oil in a large, heavy-bottomed pot or Dutch oven over medium-high heat, about 400°F (200°C). Add the seasoned beef in a single layer, being careful not to overcrowd the pot. Brown the beef on all sides for about 5-7 minutes total. Remove the browned beef from the pot and set it aside on a plate.
3. 3Add the 1 large Onion, chopped, and 3 cloves of Garlic, minced, to the same pot. Cook, stirring occasionally, for 5-7 minutes, or until the onion is softened and translucent. This is about 200°F (95°C).
4. 4Stir in the 4 tbsp of Tomato paste. Cook for 2 minutes, stirring constantly, until the tomato paste darkens slightly. This is about 250°F (120°C).
5. 5Pour in the 1 28oz can of Diced tomatoes (undrained), 2 medium Carrots, peeled and cut into 1/2-inch thick rounds, and 1 large Sweet potato, peeled and cut into 1-inch cubes. Add the 4 cups of Beef broth.
6. 6In a small bowl, whisk the 1/2 cup of Sunflower seed butter with about 1 cup of the hot broth from the pot until smooth. Pour this mixture into the pot and stir until the sunflower seed butter is fully dissolved into the broth.
7. 7Return the browned beef to the pot. Add the 1 Bay leaf. Stir everything together.
8. 8Bring the stew to a boil over medium-high heat, about 212°F (100°C). Once boiling, reduce the heat to low, cover the pot tightly, and let it simmer for 2 hours, or until the beef is very tender and easily pulls apart with a fork. The temperature should be around 195°F (90°C) while simmering.
9. 9Remove and discard the 1 Bay leaf. Serve the mafé hot, over rice or gluten-free couscous.

Substitutions

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