Discover the rich flavors of Isombe, a traditional dish made from cassava leaves cooked in a creamy sauce with ground peanuts. This West African delicacy is often enjoyed with rice or plantains, offering a satisfying and nutritious meal. Our recipe provides step-by-step instructions to create this savory stew, perfect for both everyday meals and special occasions. 

Ingredients:

- 2 cups cassava leaves, finely chopped (fresh or frozen)

- 1 cup ground peanuts (peanut butter can be used as an alternative)

- 1 medium onion, finely chopped

- 2 cloves garlic, minced

- 1 bell pepper, diced

- 1 large tomato, chopped

- 2 tablespoons palm oil or vegetable oil

- 1 teaspoon ground crayfish (optional)

- 2 cups water or vegetable broth

- Salt and pepper to taste

- 1 teaspoon ground red pepper (optional, for extra heat)

- Rice or plantains for serving

Instructions:

Prepare the Cassava Leaves: If using fresh cassava leaves, wash and chop them finely. Blanch the leaves in boiling water for about 10 minutes to reduce bitterness, then drain and set aside. If using frozen cassava leaves, thaw them according to package instructions.

Cook the Base: In a large pot, heat the palm oil or vegetable oil over medium heat. Add the chopped onions, garlic, and bell pepper. Sauté until the onions become translucent and the bell pepper is soft.

Add Tomatoes: Stir in the chopped tomatoes and cook for another 5 minutes until they begin to break down.

Incorporate Peanuts: Add the ground peanuts to the pot, stirring well to combine with the tomato mixture. Cook for 3-4 minutes until the peanuts are well integrated.

Combine Cassava Leaves: Add the prepared cassava leaves to the pot. Mix well to coat the leaves with the peanut sauce.

Add Liquid: Pour in the water or vegetable broth and stir to combine. Season with salt, pepper, and ground crayfish if using. For extra heat, add ground red pepper.

Simmer: Cover the pot and let the stew simmer over low heat for 30-40 minutes, stirring occasionally, until the cassava leaves are tender and the sauce has thickened.

Serve: Serve the Isombe hot with cooked rice or plantains. Enjoy!

This comforting dish is not only delicious but also a great way to enjoy the unique flavors of West African cuisine.

Nutritional Values

Cassava Leaves (2 cups, finely chopped)

  - About 50 calories

  - 0.5 grams of fat

  - 11 grams of carbohydrates

  - 4 grams of protein

Benefits: Rich in vitamins A, C, and K, and provides dietary fiber and minerals like calcium and iron. Supports bone health, immune function, and digestion.

Ground Peanuts (1 cup)

  - About 814 calories

  - 70 grams of fat

  - 28 grams of carbohydrates

  - 34 grams of protein

Benefits: High in healthy fats, protein, and fiber. Supports heart health, provides energy, and aids in muscle growth. Peanut butter can also be used as an alternative with similar benefits.

Medium Onion (1 onion)

  - About 44 calories

  - 0.1 grams of fat

  - 10 grams of carbohydrates

  - 1 gram of protein

Benefits: Provides antioxidants, vitamins, and minerals. Supports immune health, has anti-inflammatory properties, and may help reduce the risk of heart disease.

Garlic (2 cloves)

  - About 5 calories

  - 0 grams of fat

  - 1 gram of carbohydrates

  - 0.2 grams of protein

Benefits: Contains allicin, which has anti-inflammatory and antioxidant properties. Supports immune function and cardiovascular health.

Bell Pepper (1 bell pepper)

  - About 30 calories

  - 0.2 grams of fat

  - 7 grams of carbohydrates

  - 1 gram of protein

Benefits: Rich in vitamins A and C, and antioxidants. Supports immune health, skin health, and provides a sweet flavor.

Tomato (1 large tomato)

  - About 33 calories

  - 0.4 grams of fat

  - 7 grams of carbohydrates

  - 1.6 grams of protein

Benefits: Provides vitamins A and C, lycopene, and dietary fiber. Supports heart health, skin health, and digestion.

Palm Oil or Vegetable Oil (2 tablespoons)

  - About 120 calories

  - 14 grams of fat

  - 0 grams of carbohydrates

  - 0 grams of protein

Benefits: Palm oil is high in vitamin E and antioxidants. Vegetable oil is lower in saturated fat compared to palm oil and provides essential fatty acids.

Ground Crayfish (1 teaspoon, optional)

  - About 6 calories

  - 0.3 grams of fat

  - 1 gram of carbohydrates

  - 0.3 grams of protein

Benefits: Adds a seafood flavor and provides minerals like calcium and magnesium.

Water or Vegetable Broth (2 cups)

  - About 10 calories

  - 0 grams of fat

  - 2 grams of carbohydrates

  - 0 grams of protein

Benefits: Adds flavor and hydration without adding many calories.

Salt and Pepper (to taste)

  - About 0 calories

  - 0 grams of fat

  - 0 grams of carbohydrates

  - 0 grams of protein

Benefits: Enhances flavor. Use in moderation to manage sodium intake.

Ground Red Pepper (1 teaspoon, optional)

  - About 6 calories

  - 0.3 grams of fat

  - 1 gram of carbohydrates

  - 0.3 grams of protein

Benefits: Contains capsaicin, which can boost metabolism and add spiciness. Provides a flavorful kick and can aid in digestion.

Rice or Plantains (for serving)

  - About 205 calories

  - 0.4 grams of fat

  - 45 grams of carbohydrates

  - 4 grams of protein

Benefits: Provides energy and essential nutrients. Plantains have a similar nutritional profile and can be a good source of vitamins and fiber.