Ifisashi is a traditional Zambian dish that features roasted peanuts combined with onions, tomatoes, leafy greens, and vegetable broth. The dish is known for its rich and savory flavor profile, making it a popular choice among Zambian cuisine enthusiasts. It is often served alongside nshima, a maize meal porridge that complements the flavors of Ifisashi.

The history of Ifisashi traces back to Zambia's culinary heritage, where peanuts are a staple ingredient in many dishes due to their abundance and nutritional value. Over time, Ifisashi has become a symbol of Zambian culinary identity, showcasing the country's diverse and flavorful traditional foods.


- 2 cups raw peanuts

- 1 onion, finely chopped

- 2 tomatoes, chopped

- 2 cups chopped leafy greens (such as spinach or kale)

- 2 cups vegetable broth

- Salt and pepper to taste

- Cooking oil

Method of Preparation:

1. Prepare Peanuts: Roast the raw peanuts in a pan until they are golden brown. Remove from heat and allow them to cool. Once cooled, grind the peanuts into a coarse powder using a food processor or mortar and pestle.

2. Cook Vegetables: In a separate pan, heat some cooking oil and sauté the chopped onions until translucent. Add the chopped tomatoes and cook until they soften.

3. Add Peanuts: Stir in the ground peanuts into the onion and tomato mixture. Cook for a few minutes to combine the flavors.

4. Add Greens: Add the chopped leafy greens and vegetable broth to the pan. Stir well and let it simmer for about 10-15 minutes until the greens are cooked and the mixture thickens slightly.

5. Seasoning: Season with salt and pepper according to your taste preferences.

6. Serve: Ifisashi is traditionally served with nshima, a Zambian staple food made from maize meal. Serve the Ifisashi hot alongside a portion of nshima.

Nutrition Value:

1. 2 cups raw peanuts:

  - Calories: 1612 kcal

  - Carbohydrates: 34.8 g

  - Protein: 71.6 g

  - Fat: 136 g

  - Sodium: 8 mg

  - Cholesterol: 0 mg

  - Vitamins: Vitamin E, niacin, folate, thiamine, riboflavin

  - Minerals: Magnesium, phosphorus, potassium, zinc, copper

  - Nutritional Benefits: Rich in healthy fats, protein, vitamins, and minerals. Provides energy, supports muscle growth, and contributes to overall nutrient intake.

2. 1 onion, finely chopped:

  - Calories: 44 kcal

  - Carbohydrates: 10.4 g

  - Protein: 1.2 g

  - Fat: 0.1 g

  - Sodium: 4 mg

  - Cholesterol: 0 mg

  - Vitamins: Vitamin C, vitamin B6

  - Minerals: Potassium, phosphorus, magnesium

  - Nutritional Benefits: Low in calories, a good source of vitamin C and other essential nutrients. Adds flavor and aroma to dishes

3. 2 tomatoes, chopped:

  - Calories: 34 kcal

  - Carbohydrates: 7.7 g

  - Protein: 1.6 g

  - Fat: 0.4 g

  - Sodium: 6 mg

  - Cholesterol: 0 mg

  - Vitamins: Vitamin A, vitamin C, vitamin K, vitamin E

  - Minerals: Potassium, manganese, copper

  - Nutritional Benefits: Low in calories, high in vitamins and antioxidants. Supports immune function and skin health.

4. 2 cups chopped leafy greens (such as spinach or kale):

  - Calories: 14 kcal (spinach), 66 kcal (kale)

  - Carbohydrates: 2.2 g (spinach), 14.2 g (kale)

  - Protein: 1.6 g (spinach), 6.7 g (kale)

  - Fat: 0.2 g (spinach), 0.6 g (kale)

  - Sodium: 23 mg (spinach), 26 mg (kale)

  - Cholesterol: 0 mg

  - Vitamins: Vitamin A, vitamin C, vitamin K, folate

  - Minerals: Calcium, iron, magnesium, potassium

  - Nutritional Benefits: Low in calories, high in vitamins, minerals, and antioxidants. Supports bone health, heart health, and overall well-being.

5. 2 cups vegetable broth:

  - Calories: 60 kcal (approximate, varies based on ingredients)

  - Carbohydrates: 10 g (approximate, varies based on ingredients)

  - Protein: 4 g (approximate, varies based on ingredients)

  - Fat: 0.5 g (approximate, varies based on ingredients)

  - Sodium: 900 mg (varies based on ingredients and recipe)

  - Cholesterol: 0 mg

  - Vitamins: Varies based on ingredients

  - Minerals: Varies based on ingredients

  - Nutritional Benefits: Provides hydration, adds flavor to dishes. Can be a source of vitamins and minerals depending on the ingredients used.

6. Salt and pepper to taste:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies based on amount used

  - Cholesterol: 0 mg

  - Nutritional Benefits: Adds flavor but should be used in moderation due to sodium content.

7. Cooking oil:

  - Calories: Varies based on type (e.g., olive oil, vegetable oil)

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Varies based on type (e.g., 14 g in 1 tablespoon of olive oil)

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Nutritional Benefits: Provides healthy fats, adds flavor and texture to dishes. Choose oils high in unsaturated fats for heart health.

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