Saka-Saka is a beloved traditional dish from the Democratic Republic of Congo (DRC), known for its rich, earthy flavors and nutritious ingredients. Made primarily from cassava leaves, this dish is often enjoyed with rice or fufu, a starchy porridge. The combination of cassava leaves with tomatoes, peanut butter, and spices creates a hearty and delicious meal.
Cassava leaves are not only a staple ingredient in Saka-Saka but also a powerhouse of nutrients. They are rich in protein, iron, and calcium, making them an excellent addition to the diet. Additionally, cassava leaves contain antioxidants and have anti-inflammatory properties, which contribute to overall health and well-being.
Ingredients:
- 2 pounds of cassava leaves (or spinach leaves, or a combination)
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 tomatoes, chopped
- 1 tablespoon of tomato paste
- 2 tablespoons of peanut butter
- 1 cup of water
- Salt and pepper to taste
- Oil for cooking
Instructions:
1. Prepare the Leaves: Wash the cassava leaves thoroughly, remove the stems, and cut the leaves into small pieces. Set aside.
2. Sauté Aromatics: Heat oil in a large pot over medium heat. Add the chopped onions and minced garlic, and sauté until translucent.
3. Cook Tomatoes: Add the chopped tomatoes and tomato paste to the pot, cooking until the tomatoes are soft and mushy.
4. Add Leaves: Stir in the cassava leaves and combine well with the tomato mixture. Add water and stir again.
5. Simmer: Cover the pot and let the mixture simmer for 20-30 minutes, or until the cassava leaves are tender.
6. Incorporate Peanut Butter: Stir in the peanut butter, and season with salt and pepper to taste. Cook for an additional 5-10 minutes, until the sauce thickens and flavors meld.
7. Serve: Remove from heat and serve hot with rice or fufu.
Notes:
- For added protein, consider including meat, fish, or shrimp.
- Saka-Saka can be adapted using spinach leaves or a combination of cassava and spinach.
Nutrition Value:
1. 2 pounds of cassava leaves (or spinach leaves, or a combination)
- Calories: Approximately 360 calories
- Carbohydrates: 90 grams
- Protein: 18 grams
- Fat: 1.2 grams
- Sodium: 20 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Rich in Vitamin A, Vitamin C, and Vitamin K
- Minerals: High in calcium, iron, and magnesium
- Nutritional Benefit: Cassava leaves are a great source of essential nutrients like vitamins A and C, which support immune health and vision, and minerals like calcium and iron that are important for bone health and red blood cell production.
2. 1 onion, chopped
- Calories: Approximately 45 calories
- Carbohydrates: 11 grams
- Protein: 1 gram
- Fat: 0.1 gram
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin C and some B vitamins
- Minerals: Provides potassium and trace amounts of calcium and iron
- Nutritional Benefit: Onions are known for their antioxidant properties and can help reduce inflammation. They also provide vitamin C, which supports immune function.
3. 2 garlic cloves, minced
- Calories: Approximately 10 calories
- Carbohydrates: 2 grams
- Protein: 0.5 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin C and B6
- Minerals: Provides manganese and small amounts of calcium and iron
- Nutritional Benefit: Garlic has been shown to have antimicrobial and anti-inflammatory properties. It is also beneficial for cardiovascular health due to its potential to lower blood pressure and cholesterol levels.
4. 2 tomatoes, chopped
- Calories: Approximately 40 calories
- Carbohydrates: 9 grams
- Protein: 2 grams
- Fat: 0.4 grams
- Sodium: 5 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Rich in Vitamin C and Vitamin A
- Minerals: Contains potassium and folate
- Nutritional Benefit: Tomatoes are high in antioxidants, particularly lycopene, which is linked to a reduced risk of certain cancers. They also provide vitamin C for immune support and vitamin A for vision health.
5. 1 tablespoon of tomato paste
- Calories: Approximately 13 calories
- Carbohydrates: 3 grams
- Protein: 0.6 grams
- Fat: 0 grams
- Sodium: 3 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin C
- Minerals: Provides potassium
- Nutritional Benefit: Tomato paste is concentrated in flavor and nutrients, providing antioxidants and vitamins that enhance the nutritional value of the dish. It is especially high in lycopene.
6. 2 tablespoons of peanut butter
- Calories: Approximately 188 calories
- Carbohydrates: 6 grams
- Protein: 8 grams
- Fat: 16 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin E and some B vitamins
- Minerals: High in magnesium, potassium, and phosphorus
- Nutritional Benefit: Peanut butter is a good source of protein and healthy fats, which can help maintain muscle mass and provide energy. It also offers important vitamins and minerals for overall health.
7. 1 cup of water
- Calories: 0 calories
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains no vitamins
- Minerals: Contains no minerals
- Nutritional Benefit: Water is essential for hydration, digestion, and maintaining overall bodily functions. It helps to cook the ingredients evenly and creates the sauce consistency.
8. Salt and pepper to taste
- Salt (1 teaspoon): Approximately 0 calories, 2,300 milligrams of sodium
- Pepper (1 teaspoon): Approximately 6 calories, 1 milligram of sodium
- Nutritional Benefit: Salt enhances flavor but should be used sparingly due to its high sodium content. Pepper adds flavor with minimal calories and provides a small amount of vitamins and minerals.
9. Oil for cooking
- Calories: Varies by type, approximately 120 calories per tablespoon
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 14 grams
- Sodium: Varies by type, generally low
- Cholesterol: 0 milligrams
- Vitamins: Varies by type, some oils are high in Vitamin E
- Minerals: Varies by type
- Nutritional Benefit: Cooking oil provides essential fatty acids and can add flavor to the dish. It is important to choose oils with healthy fat profiles, such as olive oil or canola oil, for better health benefits.
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