Recipes · Rwandan · Stews
Isombe (Cassava Leaf Stew)
One serving has 345 kcal and 12 g protein, and at least a fifth of a woman's daily need of vitamin K (768%), riboflavin (74%), magnesium (64%), vitamin A (62%), fiber (50%) and pyridoxine (48%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (436 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: peanut
Ingredients
- 220 g Sweet potato leaves, raw
- 50 g Onions, raw
- 50 g Tomatoes, raw
- 20 g Peanuts, raw
- 12 g Vegetable oil
- 3 g Garlic, raw
- 1 g Salt
- 80 g Water
Method
- Finely chop or pound the sweet potato leaves (standing in for cassava leaves).
- Heat the oil in a pot and cook the onion, garlic and tomato for 5-6 minutes until softened into a light sauce.
- Add the chopped greens, ground peanuts and water.
- Cover and simmer for 25-30 minutes, stirring occasionally, until the greens are very tender and the stew has thickened.
- Season with the salt and serve hot, traditionally with boiled plantain, rice or sweet potatoes.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 345 kcal | 16% |
| Carbohydrates | 30.2 g | |
| Water | 366 mL | |
| Fiber | 14.9 g | 50% |
| Protein | 11.8 g | 25% |
| Tryptophan | 0.14 g | |
| Threonine | 0.21 g | |
| Isoleucine | 0.2 g | |
| Leucine | 0.37 g | |
| Lysine | 0.73 g | |
| Methionine | 0.26 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.31 g | |
| Tyrosine | 0.23 g | |
| Valine | 0.24 g | |
| Histidine | 0.15 g | |
| Fat | 23.1 g | |
| Monounsaturated | 7.7 g | |
| Polyunsaturated | 10.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.6 g | |
| Saturated | 3.4 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 0 mg | |
| Calcium | 215 mg | 21% |
| Copper | 0.3 mg | 33% |
| Iron | 3.4 mg | 19% |
| Magnesium | 200 mg | 64% |
| Manganese | 0.56 mg | 31% |
| Phosphorus | 284 mg | 41% |
| Potassium | 1,462 mg | 31% |
| Selenium | 4.1 µg | 7% |
| Sodium | 413 mg | |
| Zinc | 0.87 mg | 11% |
| Thiamin (vitamin B1) | 0.52 mg | 47% |
| Riboflavin (vitamin B2) | 0.81 mg | 74% |
| Niacin (vitamin B3) | 5.3 mg | 38% |
| Pantothenic acid (vitamin B5) | 0.97 mg | 19% |
| Pyridoxine (vitamin B6) | 0.62 mg | 48% |
| Folate (vitamin B9) | 65.1 µg | 16% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 17.6 mg | 4% |
| Vitamin A | 437 µg | 62% |
| Vitamin C | 35.7 mg | 48% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.9 mg | 20% |
| Vitamin K | 691 µg | 768% |
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.
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.