Estimated Nutrition (whole recipe, rough)
Counts 4 of 6 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 4 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Peanut | 1 oz (28g) | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Smoked Fish | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- one to two pounds (or more) of mfumbwa (fumbwa), or substitute any other greens
- one cup peanuts (or peanut butter)
- one or two ripe tomatoes, peeled and chopped (or canned tomato paste, or canned tomato)
- one leek (or one onion), finely chopped
- one piece of dried, salted, or smoked fish (the size of your hand), bones and skin removed, cleaned, soaked in water, and rinsed
- one cup red palm oil
Directions
Place the greens in a large pot.
Add enough water to partially cover.
Bring to a boil.
Reduce heat, (do not cover), and simmer until greens begin to become tender.
Add water if pot becomes dry.
Grind, chop, or pound peanuts into a fine paste.
When greens are mostly tender and liquid is reduced, add tomatoes (or tomato paste), leek and dried fish.
Continue to simmer, on low heat, stirring occasionally. Simmer until everything is tender and ready to eat.
Remove a cup of the pot liquid and combine it with the peanut paste in a bowl.
Stir to obtain a smooth sauce.
Stir the peanut sauce into the greens, and reduce heat to as low as possible.
Top with red palm oil and simmer for a few more minutes.
Category:Chadian Recipes
Category:Chadian Meat Dishes