Tigadegena
Soups & Stews • Africa
About Tigadegena
Mali's national peanut-butter beef stew served with rice.
How to Make Tigadegena (Traditional & Healthy Version)
Tigadegena, also known as West African peanut stew, is a beloved dish from Mali and neighboring countries in West Africa. This hearty stew beautifully blends the earthy richness of peanuts with tender chicken and an array of vegetables, creating a comforting meal that is both satisfying and nutritious. Traditionally served with rice or millet, Tigadegena is a staple for family gatherings and festive occasions, reflecting the warm hospitality and communal spirit of African homes. The flavors of Tigadegena are layered and complex, with the creamy peanut base offering a subtle sweetness that perfectly complements the savory notes of tomato, onion, and spices. Its popularity across West Africa is a testament to its versatility and the role it plays in daily life, from casual lunches to celebratory feasts. By using lean chicken and fresh vegetables, this healthy version preserves the authenticity of the dish while making it suitable for calorie-conscious eaters worldwide. Tigadegena is not only delicious but also rich in cultural significance, representing the ingenuity and resourcefulness of African cuisine.
Ingredients(for 1 bowl (about 350g) per serving)
- 200g Chicken breast (boneless, skinless)
- 3 tablespoons Natural peanut butter (unsweetened, locally called 'tigadèguè')
- 1 medium Onion (finely chopped)
- 2 medium Tomato (diced)
- 1 large Carrot (sliced)
- 100g Sweet potato (peeled, diced)
- 2 cloves Garlic (minced)
- 1 tablespoon Vegetable oil (preferably groundnut oil)
- 2 cups Water or chicken broth (low sodium)
- 1/2 teaspoon Salt (to taste)
- 1/4 teaspoon Black pepper (freshly ground)
- 1/4 teaspoon Chili powder (optional for heat) - optional
- 1 tablespoon Fresh parsley (for garnish) - optional
Instructions
- 1
Heat the vegetable oil in a large pot over medium heat. Add the chopped onions and sauté until translucent, about 5 minutes.
5 minutes
Stir continuously to prevent burning and enhance sweetness.
- 2
Add the minced garlic and diced tomatoes. Cook for another 3-4 minutes until tomatoes soften.
4 minutes
Let tomatoes break down fully for a richer stew base.
- 3
Stir in the chicken breast pieces and cook until lightly browned.
3 minutes
Cut chicken into small cubes for faster cooking and even distribution.
- 4
Add sliced carrots and diced sweet potatoes. Mix well and cook for 2 minutes.
2 minutes
Use fresh, local vegetables for best flavor and nutrition.
Why This Dish is Healthy
This healthy Tigadegena recipe is a smart choice for calorie-conscious eaters, as it uses lean chicken and limits oil. The inclusion of vegetables enhances fiber and vitamin content, supporting digestive health and immunity. The peanut base delivers satiating fats and protein, helping you feel full longer and aiding weight management. It’s suitable for balanced meal plans and provides sustained energy throughout the day.
Tigadegena is packed with nutrients thanks to its combination of lean protein, healthy fats, and fiber-rich vegetables. Peanut butter provides monounsaturated fats and plant-based protein, while chicken supplies essential amino acids. Carrots and sweet potatoes are rich in beta-carotene, vitamin C, and potassium. Tomatoes and onions add antioxidants, supporting heart health. With minimal oil and no refined sugars, this recipe offers a balanced macronutrient profile suitable for most diets.
Pro Tips
- 💡Tip 1: Use freshly ground peanut butter for authentic flavor and better nutrition.
- 💡Tip 2: Allow the stew to simmer gently for a smooth, creamy consistency.
- 💡Tip 3: Serve with brown rice or millet for a nutritious, gluten-free meal.
Storage & Serving
Store leftover Tigadegena in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop, adding a splash of water if needed to restore creaminess.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 195.0 kcal |
| Protein | 12.0 g |
| Carbohydrates | 10.0 g |
| Total Fat | 12.0 g |
| Fiber | 2.0 g |
