Recipes · Cameroonian · Main Courses
Ndolé (Bitterleaf and Peanut Stew)
One serving has 769 kcal and 44 g protein, and at least a fifth of a woman's daily need of vitamin K (653%), vitamin C (200%), manganese (150%), zinc (125%), cobalamin (123%) and copper (108%). Ready in 65 minutes.
- Preparation: 20 min
- Cooking: 45 min
- Makes: 1 serving (545 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef, peanut, shellfish
Ingredients
- 150 g Kale, raw
- 60 g Peanuts, raw
- 100 g Beef chuck, raw
- 20 g Shrimp, raw
- 15 g Palm oil
- 40 g Onions, raw
- 5 g Garlic, raw
- 4 g Chili peppers, red, raw
- 1 g Salt
- 150 g Water
Method
- Simmer the beef in half the water with a pinch of salt for 20 minutes until nearly tender, skimming off any foam.
- Meanwhile, blitz the raw peanuts with a little water into a smooth, thick paste.
- Blanch the kale (standing in for bitterleaf) in boiling water for 2 minutes to soften it, then drain and chop finely.
- In a separate pot, heat the palm oil and soften the onion, garlic and chili, then stir in the peanut paste and cook for 5 minutes.
- Add the beef with its cooking liquid, the shrimp (standing in for dried crayfish) and the remaining water, and simmer for 10 minutes.
- Stir in the chopped kale and simmer for another 10-12 minutes until thick and the peanut oil rises to the surface.
- Season with the remaining salt and serve hot with plantain, rice or boiled cassava.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 769 kcal | 36% |
| Carbohydrates | 22.1 g | |
| Water | 412 mL | |
| Fiber | 12.1 g | 41% |
| Protein | 43.9 g | 91% |
| Tryptophan | 0.43 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.9 g | |
| Lysine | 2.5 g | |
| Methionine | 0.78 g | |
| Cystine | 0.46 g | |
| Phenylalanine | 1.8 g | |
| Tyrosine | 1.5 g | |
| Valine | 1.8 g | |
| Histidine | 1.3 g | |
| Fat | 60.9 g | |
| Monounsaturated | 27.2 g | |
| Polyunsaturated | 12.4 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 11.7 g | |
| Saturated | 17.4 g | |
| Trans-Fats | 0.85 g | |
| Cholesterol | 98.2 mg | |
| Calcium | 485 mg | 48% |
| Copper | 0.97 mg | 108% |
| Iron | 7.6 mg | 42% |
| Magnesium | 184 mg | 59% |
| Manganese | 2.7 mg | 150% |
| Phosphorus | 553 mg | 79% |
| Potassium | 1,418 mg | 30% |
| Selenium | 28.3 µg | 51% |
| Sodium | 586 mg | |
| Zinc | 10 mg | 125% |
| Thiamin (vitamin B1) | 0.66 mg | 60% |
| Riboflavin (vitamin B2) | 0.79 mg | 72% |
| Niacin (vitamin B3) | 13.1 mg | 94% |
| Pantothenic acid (vitamin B5) | 2.3 mg | 47% |
| Pyridoxine (vitamin B6) | 0.94 mg | 72% |
| Folate (vitamin B9) | 249 µg | 62% |
| Cobalamin (vitamin B12) | 2.9 µg | 123% |
| Choline | 101 mg | 24% |
| Vitamin A | 367 µg | 52% |
| Vitamin C | 150 mg | 200% |
| Vitamin D (D2 + D3) | 5 IU | 1% |
| Vitamin E | 8.6 mg | 57% |
| Vitamin K | 588 µg | 653% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.