Ifisashi is a traditional African dish that originated in Zambia and is popular across several African countries. It is a hearty and flavorful dish made from groundnuts (peanuts) and vegetables like pumpkin leaves or spinach. The dish is known for its rich, nutty flavor combined with the freshness of the greens.The history of Ifisashi dates back to the indigenous culinary traditions of Zambia, where groundnuts and vegetables are staple ingredients. It reflects the resourcefulness and creativity of African cooking, utilizing locally available ingredients to create a delicious and nutritious meal.

The preparation involves roasting and grinding groundnuts into a paste, which is then cooked with sautéed onions, tomatoes, and the choice of greens. The combination of these ingredients results in a thick, savory sauce that pairs well with staples like rice or maize meal.

Ifisashi is not only a tasty dish but also a cultural symbol, representing the diversity and richness of African cuisine. It has gained popularity beyond Africa, appreciated for its simplicity, wholesome ingredients, and delightful flavors.

Ingredients:

- 1 cup groundnuts (peanuts), roasted and ground into a paste

- 500g pumpkin leaves or spinach, chopped

- 2 tomatoes, chopped

- 1 onion, finely chopped

- 2 tablespoons vegetable oil

- Salt and pepper to taste

- Water as needed

Method:

1. Heat the vegetable oil in a pan over medium heat.

2. Add the chopped onion and sauté until translucent.

3. Add the chopped tomatoes and cook until they soften.

4. Stir in the groundnut paste and mix well with the tomatoes and onions.

5. Add the chopped pumpkin leaves or spinach to the pan.

6. Season with salt and pepper according to your taste.

7. Pour in enough water to create a thick sauce consistency.

8. Cover the pan and let it simmer for about 15-20 minutes, stirring occasionally, until the vegetables are tender and cooked through.

9. Adjust the seasoning if needed.

10. Serve hot with steamed rice or your choice of accompaniment.

Nutrition Value:

1. Groundnuts (peanuts), roasted and ground into a paste:

  - Calories: Approximately 828 calories per cup (146g)

  - Carbohydrates: Around 24 grams

  - Protein: About 38 grams

  - Fat: Approximately 71 grams

  - Sodium: Varies depending on salt content

  - Cholesterol: 0 mg

  - Vitamins and minerals: Rich in vitamin E, niacin, folate, magnesium, and manganese

  - Nutritional benefits: Good source of healthy fats, protein, and various vitamins and minerals.


2. Pumpkin leaves or spinach, chopped (500g):

  - Calories: Approximately 125 calories per 100 grams (cooked)

  - Carbohydrates: Around 20 grams

  - Protein: About 9 grams

  - Fat: Approximately 2 grams

  - Sodium: Varies depending on cooking method

  - Cholesterol: 0 mg

  - Vitamins and minerals: High in vitamin A, vitamin C, vitamin K, iron, calcium, and potassium

  - Nutritional benefits: Low in calories, rich in antioxidants, vitamins, and minerals.

3. Tomatoes, chopped (2 medium-sized):

  - Calories: Approximately 22 calories per 100 grams

  - Carbohydrates: Around 5 grams

  - Protein: About 1 gram

  - Fat: Approximately 0.2 grams

  - Sodium: Varies depending on salt content

  - Cholesterol: 0 mg

  - Vitamins and minerals: High in vitamin C, vitamin A, potassium, and folate

  - Nutritional benefits: Low-calorie, good source of vitamins and antioxidants.

4. Onion, finely chopped (1 medium-sized):

  - Calories: Approximately 44 calories per 100 grams

  - Carbohydrates: Around 10 grams

  - Protein: About 1.1 grams

  - Fat: Approximately 0.1 grams

  - Sodium: Varies depending on salt content

  - Cholesterol: 0 mg

  - Vitamins and minerals: Contains vitamin C, vitamin B6, potassium, and folate

  - Nutritional benefits: Low in calories, adds flavor and nutrients to dishes.

5. Vegetable oil (2 tablespoons):

  - Calories: Approximately 240 calories per 28 grams

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Fat: Approximately 28 grams (mostly unsaturated fats)

  - Sodium: 0 mg

  - Cholesterol: 0 mg

  - Nutritional benefits: Provides essential fatty acids, adds richness and flavor to dishes.

6. Salt and pepper:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Amount added varies based on taste preference

  - Cholesterol: 0 mg

  - Nutritional benefits: Flavor enhancers, use in moderation for taste.

7. Water:

  - Calories: 0

  - Carbohydrates: 0

  - Protein: 0

  - Fat: 0

  - Sodium: 0

  - Cholesterol: 0

  - Nutritional benefits: Essential for hydration, no caloric content.

These nutritional values are approximate and can vary based on factors like cooking methods and specific brands/products used.

Chef Culinary Creationss

I am a passionate chef, dedicated to crafting exceptional culinary experiences.

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