Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Sardine | 100g canned drained | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Turnip | 1 medium (122g) | 34 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Cassava | 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
- oil for frying (palm oil is most authentic, but any vegetable oil will do)
- one onion, finely chopped
- one clove of garlic, minced
- one or two ripe tomatos, chopped (or canned tomatos, or tomato sauce or paste)
- one to two pounds of spinach, cleaned, stems removed -- or -- cassava leaves (Feuilles de Manioc), kale, collards, or turnip greens or similar, cleaned, stems removed and parboiled (or some combination of these)
- salt, black pepper, cayenne pepper or red pepper (to taste)
- canned sardines (two or three cans is good, but one can will do if you're on a tight budget)
Directions
If using dried or salted fish:
Soak fish in water for a few hours, rinse and remove any skin or bones, and cut it into bite-sized pieces.
Heat a few spoonfuls of oil in a large saucepan and fry the onion and garlic for a few minutes.
Add the spinach (or greens) and fry them at high heat for a few minutes, stirring continually. (just a few minutes for spinach, but a few minutes more for other greens).
Stir in the tomatoes (or canned tomatos with their juice, or tomato sauce or paste), the salt and pepper, and a cup of water. #Reduce heat, cover, and allow to simmer for twenty minutes or until the greens are nearly tender.
Add the sardines (or other preserved fish) and contine to simmer until the greens are ready to eat.
Serve with Baton de Manioc / Chikwangue, or Fufu, or Plantains, or Rice.
Category:Central African Recipes
Category:Central African Soups