West AfricanMedium · Hot
Cashew Butternut Squash Mafe
Butternut squash and carrot dissolve slowly into a sweet, bold tomato-and-onion base, while whole cashews give the stew its characteristic richness and something to find with your spoon. Ground together in one pot with patience, this is the kind of mafe that warms the whole room — nourishing, full-bodied, made for sharing.
Prep
15 min
Cook
30 min
Total
45 min
Method
Prep the Butternut Squash
1
Peel and cube the butternut squash into 2–3 cm pieces. Dice the carrot. Set aside.
2
Dice the yellow onion. Mince the garlic. Dice the tomatoes. Set aside together.
Make the Cashew Cream
3
Blend the cashews with 100ml of warm water until smooth and creamy. Set aside.
Build the Broth
4
Heat sunflower oil in a wide pot or Dutch oven over medium heat. Add the diced onion and salt. Cook, stirring with a wooden spoon, for 8–10 minutes until the onion is soft, golden, and fragrant.
5
Simmer the Mafe
7
Pour in the remaining water and stir in the cashew cream until fully dissolved into the broth. Add the cubed butternut squash and bring to a gentle simmer.
8
Cover and cook over medium-low heat for 20–25 minutes, until the squash is completely tender and the broth has thickened into a rich, velvety stew. Stir occasionally.
Cook the Rice and Finish
9
While the mafe simmers, rinse the white rice and cook in a separate pot with 3 cups of water. Bring to a boil, reduce heat to low, cover, and steam for 15 minutes until fluffy.
10
11
Serve the mafe over a generous mound of white rice. Finish with a hard squeeze of lemon juice and a pile of fresh cilantro.
A
Nutri-Score
Excellent balance
A–E · lower is better · score -3
Calories
673
per serving
Low sugar · 11g
Protein
14g
Carbs
107g
Fat
23g
Sat. fat
8g
Fiber
10g
Sugar
11g
Sodium
635mg
VeganGluten FreeDairy FreeHeart HealthyDiabetes FriendlyAnti InflammatoryHigh FiberPlant ForwardBalanced Meal
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
B
Environmental impact
Low impact
A–E · lower is better · includes estimates
kg CO2e
0.6
per serving
BCarbonAEU all-round· carbon sets the grade
Water
2.0m³
Land
29Pt
Runoff
0.09g P
white rice drives 52% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
8
Umami
6
Sweet
5
Salty
4
Sour
2
Bitter
5
Spicy
Textures
CreamyTenderVelvetySoft
Aromas
EarthyNuttySpicySavoryHerbal
Kitchen Equipment
Primary Tool
Dutch OvenDutch OvenWooden SpoonBlenderRice PotChef KnifeCutting BoardVegetable PeelerMixing BowlMeasuring SpoonsMeasuring Cups
Counter FootprintMedium
Safety & Storage
Allergen Warning
Cashews are a tree nut allergen. Ensure no cross-contact with peanut or other nut allergens during prep and storage. Clearly label dishes containing tree nuts.
Cross Contamination
Clean all prep surfaces, cutting boards, and utensils thoroughly after handling cashews if they will be used for allergen-sensitive individuals. Use separate serving utensils when plating.
Cooking Temperature
Bring the mafe to a full simmer after adding cashew cream and butternut squash. Maintain medium-low heat (approximately 160-180°F/70-80°C) during the 20-25 minute simmer to ensure proper texture and food safety.
Storage
Refrigerate leftover mafe within 2 hours of cooking. Store in airtight containers. The cashew-based broth is perishable and should not be left at room temperature for more than 2 hours total.
Shelf Life
Consume refrigerated mafe within 3-4 days. The cashew cream base may separate or change texture over time; reheat thoroughly to 165°F/74°C before consuming.
High Risk Population
This dish contains tree nuts. Avoid serving to individuals with tree nut allergies. The stew is not dairy-free or gluten-free by nature; cross-contact with wheat-based products should be prevented if serving gluten-sensitive individuals.
Pro Tips
Technique
Let your onions cook slow and patient until they're deep gold, almost caramelized—this is the backbone of every great mafe. The sweetness builds as the starches break down, and it takes about 8–10 minutes. Don't rush it, and don't add salt until the very end, or the onions will seize up instead of softening into silk.
Flavor Boost
That squeeze of lemon at the end is non-negotiable in my kitchen. The acid cuts through the richness of the peanut broth and brightens everything, making each bite feel alive rather than heavy. My grandmother always said a drop of lemon makes the stomach wider.
Substitution
Sweet potato or pumpkin work beautifully instead of butternut squash if that's what you have. Chicken thigh or cod would also be welcome additions for extra protein—just add them early so they absorb the flavors.
From the chef
Mafe was the dish my grandmother made when someone needed to feel held—like a warm blanket in a bowl. Butternut squash melts right into that velvety cashew broth until you can't tell where the stew ends and the vegetable begins, and that is exactly the point. Nobody measures how much love goes into a shared pot, so I never measured this recipe either, but I measured it for you—so you can feel that same fullness at your table, and then invite someone else to fill their bowl too.
TagsOne PotVegetarianSpicyPeanut StewWeeknight DinnerComfort Food
AllergensTree Nuts
Source: generated · May 30, 2026