Recipes · Nigerian · Stews
Ayamase (Green Pepper Stew)
One serving has 522 kcal and 26 g protein, and at least a fifth of a woman's daily need of vitamin C (181%), cobalamin (149%), zinc (80%), selenium (60%), pyridoxine (57%) and phosphorus (40%). Ready in 60 minutes.
- Preparation: 15 min
- Cooking: 45 min
- Makes: 1 serving (404 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, Low carb
- Contains: beef, fish
Ingredients
- 120 g Bell pepper, green, raw
- 15 g Chili peppers, green, raw
- 30 g Palm oil
- 80 g Beef chuck, raw
- 30 g Beef tripe, raw
- 8 g Salt cod
- 40 g Onions, raw
- 0.5 g Salt
- 80 g Water
Method
- Blend the green bell peppers, green chilies and half the onion into a coarse paste.
- In a pot, heat the palm oil over medium heat for 6-8 minutes, stirring, until it lightens in color and loses its raw smell (this 'bleaching' is the signature technique of ayamase).
- Meanwhile, simmer the beef and tripe in the water with a little salt for 20 minutes until nearly tender.
- Add the remaining chopped onion and the blended pepper paste to the bleached oil and fry for 10-12 minutes, stirring often, until the raw pepper smell cooks off.
- Add the beef, tripe and salt cod with their cooking liquid, and simmer for 15-20 minutes until the sauce is thick and everything is tender.
- Season with the remaining salt and serve hot with rice, ideally ofada rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 522 kcal | 25% |
| Carbohydrates | 10.7 g | |
| Water | 321 mL | |
| Fiber | 3 g | 10% |
| Protein | 25.7 g | 54% |
| Tryptophan | 0.25 g | |
| Threonine | 0.96 g | |
| Isoleucine | 0.93 g | |
| Leucine | 1.7 g | |
| Lysine | 1.9 g | |
| Methionine | 0.6 g | |
| Cystine | 0.24 g | |
| Phenylalanine | 0.91 g | |
| Tyrosine | 0.72 g | |
| Valine | 1 g | |
| Histidine | 0.67 g | |
| Fat | 42.7 g | |
| Monounsaturated | 17 g | |
| Polyunsaturated | 3.5 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.3 g | |
| Saturated | 20 g | |
| Trans-Fats | 0.72 g | |
| Cholesterol | 102 mg | |
| Calcium | 69.5 mg | 7% |
| Copper | 0.22 mg | 24% |
| Iron | 2.8 mg | 15% |
| Magnesium | 50.3 mg | 16% |
| Manganese | 0.27 mg | 15% |
| Phosphorus | 283 mg | 40% |
| Potassium | 719 mg | 15% |
| Selenium | 33.2 µg | 60% |
| Sodium | 855 mg | |
| Zinc | 6.4 mg | 80% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.23 mg | 21% |
| Niacin (vitamin B3) | 4.8 mg | 34% |
| Pantothenic acid (vitamin B5) | 0.88 mg | 18% |
| Pyridoxine (vitamin B6) | 0.74 mg | 57% |
| Folate (vitamin B9) | 28.9 µg | 7% |
| Cobalamin (vitamin B12) | 3.6 µg | 149% |
| Choline | 144 mg | 34% |
| Vitamin A | 37 µg | 5% |
| Vitamin C | 136 mg | 181% |
| Vitamin D (D2 + D3) | 16.9 IU | 3% |
| Vitamin E | 5.7 mg | 38% |
| Vitamin K | 14.8 µg | 16% |
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
4.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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