Recipes · Zambian · Side Dishes
Ifisashi (Greens in Peanut Sauce)
One serving has 298 kcal and 15 g protein, and at least a fifth of a woman's daily need of manganese (77%), copper (72%), phosphorus (48%), pyridoxine (45%), magnesium (43%) and niacin (41%). Ready in 35 minutes.
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (389 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
- Contains: peanut
Ingredients
- 200 g Pumpkin leaves, raw
- 30 g Peanuts, raw
- 30 g Onions, raw
- 40 g Tomatoes, raw
- 8 g Vegetable oil
- 1 g Salt
- 80 g Water
Method
- Rinse and chop the pumpkin leaves (or other greens).
- Heat the oil in a pot and cook the onion and tomato for 4-5 minutes until softened.
- Add the ground peanuts and water and stir into a smooth sauce.
- Add the chopped greens, cover, and simmer for 18-20 minutes, stirring occasionally, until the greens are tender and the sauce has thickened.
- Season with the salt and serve warm as a side dish with nshima.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 298 kcal | 14% |
| Carbohydrates | 13.9 g | |
| Water | 332 mL | |
| Fiber | 3.5 g | 12% |
| Protein | 14.7 g | 31% |
| Tryptophan | 0.16 g | |
| Threonine | 0.59 g | |
| Isoleucine | 0.6 g | |
| Leucine | 1.2 g | |
| Lysine | 0.7 g | |
| Methionine | 0.21 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.77 g | |
| Tyrosine | 0.64 g | |
| Valine | 0.7 g | |
| Histidine | 0.31 g | |
| Fat | 23.7 g | |
| Monounsaturated | 9.3 g | |
| Polyunsaturated | 9.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.8 g | |
| Saturated | 3.5 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 0 mg | |
| Calcium | 119 mg | 12% |
| Copper | 0.65 mg | 72% |
| Iron | 6 mg | 33% |
| Magnesium | 135 mg | 43% |
| Manganese | 1.4 mg | 77% |
| Phosphorus | 339 mg | 48% |
| Potassium | 1,222 mg | 26% |
| Selenium | 4.1 µg | 7% |
| Sodium | 421 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.41 mg | 37% |
| Riboflavin (vitamin B2) | 0.31 mg | 28% |
| Niacin (vitamin B3) | 5.7 mg | 41% |
| Pantothenic acid (vitamin B5) | 0.69 mg | 14% |
| Pyridoxine (vitamin B6) | 0.59 mg | 45% |
| Folate (vitamin B9) | 156 µg | 39% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 20.3 mg | 5% |
| Vitamin A | 211 µg | 30% |
| Vitamin C | 29.7 mg | 40% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.4 mg | 23% |
| Vitamin K | 18 µg | 20% |
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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