Congo Fumbwa is a beloved traditional dish from the Congo, featuring cassava leaves—a staple in Central and West African cuisine. Rich in nutrients, cassava leaves are combined with aromatic onions, garlic, and a touch of peanut butter or ground peanuts to create a savory, nutty stew. This dish is not only flavorful but also packed with vitamins and minerals, making it a nutritious addition to any meal.
Cassava leaves have been a vital part of Central and West African diets for centuries due to their high nutrient content and versatility. Congo Fumbwa highlights the traditional Congolese approach to cooking these leaves, blending them into a smooth puree with peanuts for added richness. This dish is commonly enjoyed with staples like rice, fufu, or plantains and reflects the region's rich culinary heritage.
Ingredients:
- Fresh cassava leaves (young and tender)
- Oil or butter
- 1 onion, diced
- 2 cloves garlic, minced
- Vegetable stock or water
- Peanut butter or ground peanuts
- Salt and pepper, to taste
Instructions:
1. Harvest and Prepare Cassava Leaves:
- Select young, tender cassava leaves.
- Wash thoroughly to remove dirt and debris. Drain and set aside.
2. Cook the Base:
- Heat oil or butter in a large pot over medium heat.
- Sauté diced onions and minced garlic until translucent and fragrant.
3. Add Leaves and Liquid:
- Add washed cassava leaves to the pot.
- Pour in vegetable stock or water. Season with salt and pepper.
4. Simmer:
- Cover and cook for 30-40 minutes, stirring occasionally, until leaves are tender.
5. Blend:
- Let the cooked leaves cool slightly. Blend into a smooth puree using a blender or food processor.
6. Finish the Stew:
- Return the puree to the pot. Heat over medium-low heat.
- Stir in peanut butter or ground peanuts until well combined.
7. Adjust and Serve:
- Taste and adjust seasoning if needed. Add more water or stock if desired.
- Serve hot with rice, fufu, or plantains.
Notes:
- Substitute cassava leaves with spinach or collard greens if unavailable.
- For added protein, consider including meat or fish in the recipe.
Nutrition Value:
1. Fresh Cassava Leaves (Young and Tender)
- Calories: Approximately 10 calories per 100 grams
- Carbohydrates: 2 grams per 100 grams
- Protein: 1 gram per 100 grams
- Fat: 0.1 grams per 100 grams
- Sodium: 2 milligrams per 100 grams
- Cholesterol: 0 milligrams per 100 grams
- Vitamins: Rich in vitamin A and vitamin C
- Minerals: Contains calcium, iron, and potassium
- Nutritional Benefit: Fresh cassava leaves are low in calories and fat, while being high in vitamins and minerals. They offer significant amounts of vitamin A for eye health and vitamin C for immune support, along with essential minerals for bone health and overall bodily functions.
2. Oil or Butter
- Calories: Approximately 120 calories per tablespoon (14 grams)
- Carbohydrates: 0 grams per tablespoon
- Protein: 0 grams per tablespoon
- Fat: 14 grams per tablespoon (mostly fat)
- Sodium: Varies depending on the type
- Cholesterol: Varies depending on the type (butter contains cholesterol, while most oils do not)
- Vitamins: Butter contains vitamin A; some oils (like olive oil) contain vitamin E
- Minerals: Varies depending on the type
- Nutritional Benefit: Oils and butter provide a high amount of energy due to their fat content. They are essential for cooking and can contribute to the absorption of fat-soluble vitamins. The choice of oil or butter can impact the overall nutritional profile, with oils often providing healthier fats.
3. Onion (1, Diced)
- Calories: Approximately 45 calories per 100 grams
- Carbohydrates: 11 grams per 100 grams
- Protein: 1 gram per 100 grams
- Fat: 0.1 grams per 100 grams
- Sodium: 4 milligrams per 100 grams
- Cholesterol: 0 milligrams per 100 grams
- Vitamins: Rich in vitamin C and vitamin B6
- Minerals: Contains manganese, calcium, and potassium
- Nutritional Benefit: Onions are low in calories and provide essential vitamins and minerals. They contain antioxidants and compounds that may offer anti-inflammatory benefits, support heart health, and improve immune function.
4. Garlic (2 Cloves, Minced)
- Calories: Approximately 4 calories per clove
- Carbohydrates: 1 gram per clove
- Protein: 0.2 grams per clove
- Fat: 0 grams per clove
- Sodium: 1 milligram per clove
- Cholesterol: 0 milligrams per clove
- Vitamins: Contains vitamin C and vitamin B6
- Minerals: Provides manganese, calcium, and iron
- Nutritional Benefit: Garlic is low in calories and has been shown to have numerous health benefits, including anti-inflammatory and antioxidant properties. It may support cardiovascular health and immune function.
5. Vegetable Stock or Water
- Calories: 10-20 calories per cup (250 ml) for vegetable stock; 0 calories for water
- Carbohydrates: Varies depending on the stock, usually 2-3 grams per cup; 0 grams for water
- Protein: Varies depending on the stock, usually 1 gram per cup; 0 grams for water
- Fat: Varies depending on the stock, usually 0 grams; 0 grams for water
- Sodium: Varies depending on the stock, usually 500-800 milligrams per cup; 0 milligrams for water
- Cholesterol: 0 milligrams
- Vitamins: Depends on the stock, but usually contains some vitamins from vegetables
- Minerals: Depends on the stock, but usually contains some minerals from vegetables
- Nutritional Benefit: Vegetable stock provides flavor and nutrients to dishes, while water is essential for hydration and does not contribute calories or nutrients.
6. Peanut Butter or Ground Peanuts
- Calories: Approximately 90 calories per tablespoon (16 grams) for peanut butter
- Carbohydrates: 4 grams per tablespoon (peanut butter)
- Protein: 4 grams per tablespoon (peanut butter)
- Fat: 8 grams per tablespoon (peanut butter, with healthy fats)
- Sodium: 0-150 milligrams per tablespoon (depending on whether salt is added)
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin E and some B vitamins
- Minerals: Rich in magnesium, phosphorus, and potassium
- Nutritional Benefit: Peanut butter and ground peanuts are high in protein and healthy fats. They provide a good source of energy and essential nutrients, including vitamins and minerals that support heart health and overall wellness.
7. Salt and Pepper, to Taste
- Calories: Salt and pepper have negligible calories
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: Varies for salt (high sodium content), pepper has minimal sodium
- Cholesterol: 0 milligrams
- Vitamins: Minimal to none
- Minerals: Salt provides sodium; pepper contains trace amounts of minerals like manganese
- Nutritional Benefit: Salt enhances flavor but should be used in moderation due to its high sodium content, which can impact blood pressure. Pepper adds flavor with negligible nutritional impact but may have some antioxidant properties.
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