Recipes · Liberian · Stews
Palava Sauce (Greens and Peanut Stew)
One serving has 562 kcal and 31 g protein, and at least a fifth of a woman's daily need of vitamin K (732%), cobalamin (98%), manganese (91%), zinc (89%), vitamin C (84%) and pyridoxine (62%). Ready in 55 minutes.
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- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (494 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef, peanut, shellfish
Ingredients
- 150 g Collard greens, raw
- 80 g Beef chuck, raw
- 20 g Shrimp, raw
- 30 g Peanut butter
- 15 g Palm oil
- 40 g Onions, raw
- 4 g Chili peppers, red, raw
- 4 g Garlic, raw
- 1 g Salt
- 150 g Water
Method
- Simmer the beef in half the water with a little salt for 20 minutes until nearly tender.
- Stir in the palm oil, onion, garlic and chili and cook for 5 minutes.
- Whisk the peanut butter into the remaining water until smooth, then add it to the pot along with the shrimp (standing in for dried fish or crayfish).
- Add the chopped collard greens and simmer for 15-18 minutes, stirring occasionally, until the greens are tender and the sauce is thick.
- Season with the remaining salt and serve hot over rice, dumboy or fufu.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 562 kcal | 27% |
| Carbohydrates | 20.2 g | |
| Water | 395 mL | |
| Fiber | 8.3 g | 28% |
| Protein | 31.4 g | 65% |
| Tryptophan | 0.23 g | |
| Threonine | 0.82 g | |
| Isoleucine | 0.82 g | |
| Leucine | 1.5 g | |
| Lysine | 1.6 g | |
| Methionine | 0.49 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 0.73 g | |
| Tyrosine | 0.64 g | |
| Valine | 0.9 g | |
| Histidine | 0.58 g | |
| Fat | 42.6 g | |
| Monounsaturated | 18.7 g | |
| Polyunsaturated | 5.9 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 1.9 g | |
| Saturated | 15.3 g | |
| Trans-Fats | 0.7 g | |
| Cholesterol | 85 mg | |
| Calcium | 407 mg | 41% |
| Copper | 0.38 mg | 42% |
| Iron | 3.2 mg | 18% |
| Magnesium | 121 mg | 39% |
| Manganese | 1.6 mg | 91% |
| Phosphorus | 346 mg | 49% |
| Potassium | 892 mg | 19% |
| Selenium | 21.3 µg | 39% |
| Sodium | 635 mg | |
| Zinc | 7.1 mg | 89% |
| Thiamin (vitamin B1) | 0.21 mg | 19% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 8.4 mg | 60% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.8 mg | 62% |
| Folate (vitamin B9) | 230 µg | 58% |
| Cobalamin (vitamin B12) | 2.4 µg | 98% |
| Choline | 90.3 mg | 21% |
| Vitamin A | 382 µg | 55% |
| Vitamin C | 62.9 mg | 84% |
| Vitamin D (D2 + D3) | 4 IU | 1% |
| Vitamin E | 8.7 mg | 58% |
| Vitamin K | 659 µg | 732% |
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
3.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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