Recipes · Mozambican · Stews
Matapa (Cassava Leaf and Peanut Stew)
One serving has 461 kcal and 15 g protein, and at least a fifth of a woman's daily need of vitamin K (688%), magnesium (72%), riboflavin (67%), manganese (64%), copper (57%) and vitamin A (54%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (413 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: peanut
Ingredients
- 200 g Sweet potato leaves, raw
- 30 g Peanuts, raw
- 60 g Coconut milk, canned
- 30 g Onions, raw
- 4 g Garlic, raw
- 8 g Vegetable oil
- 1 g Salt
- 80 g Water
Method
- Finely chop the sweet potato leaves (standing in for cassava leaves) and rinse well.
- Heat the oil in a pot and cook the onion and garlic until softened, about 4 minutes.
- Add the chopped greens, ground peanuts and water, cover, and simmer for 20-25 minutes, stirring occasionally, until the greens are very tender.
- Stir in the coconut milk and salt, and simmer for 5 more minutes.
- Serve hot with rice or as a side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 461 kcal | 22% |
| Carbohydrates | 28.3 g | |
| Water | 328 mL | |
| Fiber | 13.7 g | 46% |
| Protein | 14.5 g | 30% |
| Tryptophan | 0.17 g | |
| Threonine | 0.32 g | |
| Isoleucine | 0.33 g | |
| Leucine | 0.61 g | |
| Lysine | 0.81 g | |
| Methionine | 0.29 g | |
| Cystine | 0.22 g | |
| Phenylalanine | 0.49 g | |
| Tyrosine | 0.36 g | |
| Valine | 0.42 g | |
| Histidine | 0.23 g | |
| Fat | 36.6 g | |
| Monounsaturated | 9.7 g | |
| Polyunsaturated | 9.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.2 g | |
| Saturated | 14.7 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 0 mg | |
| Calcium | 211 mg | 21% |
| Copper | 0.51 mg | 57% |
| Iron | 5.4 mg | 30% |
| Magnesium | 223 mg | 72% |
| Manganese | 1.1 mg | 64% |
| Phosphorus | 347 mg | 50% |
| Potassium | 1,419 mg | 30% |
| Selenium | 4.7 µg | 9% |
| Sodium | 418 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.54 mg | 49% |
| Riboflavin (vitamin B2) | 0.74 mg | 67% |
| Niacin (vitamin B3) | 6.3 mg | 45% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 0.59 mg | 45% |
| Folate (vitamin B9) | 86.2 µg | 22% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 23.6 mg | 6% |
| Vitamin A | 378 µg | 54% |
| Vitamin C | 26.1 mg | 35% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.2 mg | 21% |
| Vitamin K | 619 µg | 688% |
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
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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