Recipes · Ugandan · Side Dishes
Malewa (Bamboo Shoot Stew)
One serving has 265 kcal and 9 g protein, and at least a fifth of a woman's daily need of manganese (41%), copper (34%), pyridoxine (30%), niacin (26%), vitamin E (26%) and zinc (21%). Ready in 25 minutes.
- Preparation: 5 min
- Cooking: 20 min
- Makes: 1 serving (317 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
- Contains: peanut
Ingredients
- 150 g Bamboo shoots, canned
- 25 g Peanut butter
- 30 g Onions, raw
- 3 g Garlic, raw
- 8 g Vegetable oil
- 0.5 g Salt
- 100 g Water
Method
- Rinse and slice the bamboo shoots.
- Heat the oil in a pot and cook the onion and garlic for 3-4 minutes until softened.
- Add the bamboo shoots and water, cover, and simmer for 12-15 minutes.
- Whisk the peanut butter with a splash of the hot liquid until smooth, then stir it into the pot.
- Simmer for 5 more minutes until thickened, season with the salt, and serve warm as a side dish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 265 kcal | 13% |
| Carbohydrates | 14.2 g | |
| Water | 270 mL | |
| Fiber | 3.9 g | 13% |
| Protein | 8.7 g | 18% |
| Tryptophan | 0.03 g | |
| Threonine | 0.1 g | |
| Isoleucine | 0.1 g | |
| Leucine | 0.16 g | |
| Lysine | 0.15 g | |
| Methionine | 0.03 g | |
| Cystine | 0.02 g | |
| Phenylalanine | 0.1 g | |
| Tyrosine | 0.01 g | |
| Valine | 0.12 g | |
| Histidine | 0.05 g | |
| Fat | 21.4 g | |
| Monounsaturated | 8.2 g | |
| Polyunsaturated | 7.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.3 g | |
| Saturated | 3.9 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 0 mg | |
| Calcium | 39.7 mg | 4% |
| Copper | 0.31 mg | 34% |
| Iron | 1 mg | 6% |
| Magnesium | 53 mg | 17% |
| Manganese | 0.74 mg | 41% |
| Phosphorus | 136 mg | 19% |
| Potassium | 317 mg | 7% |
| Selenium | 2.4 µg | 4% |
| Sodium | 317 mg | |
| Zinc | 1.7 mg | 21% |
| Thiamin (vitamin B1) | 0.09 mg | 8% |
| Riboflavin (vitamin B2) | 0.1 mg | 9% |
| Niacin (vitamin B3) | 3.6 mg | 26% |
| Pantothenic acid (vitamin B5) | 0.47 mg | 9% |
| Pyridoxine (vitamin B6) | 0.39 mg | 30% |
| Folate (vitamin B9) | 31.8 µg | 8% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 2.5 mg | 1% |
| Vitamin A | 1.5 µg | 0% |
| Vitamin C | 4.8 mg | 6% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.9 mg | 26% |
| Vitamin K | 14.9 µg | 17% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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