Best African Spinach And Groundnut Stew Aka Peanut Kenyatanzania Recipes

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AFRICAN SPINACH AND GROUNDNUT STEW (AKA PEANUT, KENYA/TANZANIA)



African Spinach and Groundnut Stew (Aka Peanut, Kenya/Tanzania) image

This is from "Best of Regional African Cooking". The original calls for 1/2 c. finely ground unsalted peanuts. That's too much work, so I substituted peanut butter. This is a very thick, rich vegetable side. It is not a stew like we think of stews in the US. My husband liked it, and it is the only spinach dish he will eat.

Provided by Debbie R.

Categories     < 30 Mins

Time 25m

Yield 6 serving(s)

Number Of Ingredients 7

1 onion, chopped
1 chili pepper, chopped
1 tablespoon oil
1/2 cup peanut butter
1 cup light coconut milk
1 (10 ounce) package frozen chopped spinach, thawed and drained
salt

Steps:

  • Saute onions and chili pepper in oil until onion is transparent.
  • Add peanut butter and coconut milk slowly, stirring constantly until it comes to a boil. Add spinach. Salt to taste.
  • Reduce heat and simmer 15 minutes or until spinach is cooked.

WEST AFRICAN PEANUT STEW



West African Peanut Stew image

A hearty stew that's super-easy to make and great for peanut butter lovers. Can be made vegetarian or with chicken. In a pinch, feel free to use vegetable or corn oil for peanut oil, powdered ginger for fresh, water for stock, etc. Kale works well in place of collard greens.

Provided by km1312

Categories     Soups, Stews and Chili Recipes     Stews     Chicken

Time 1h5m

Yield 4

Number Of Ingredients 12

2 tablespoons peanut oil
1 red onion, chopped
2 cloves garlic, minced
2 tablespoons chopped fresh ginger
1 pound chicken, cut into chunks
1 tablespoon crushed red pepper, or to taste
salt and ground black pepper to taste
5 cups chicken stock
3 small sweet potatoes, cut into chunks
1 (16 ounce) can chopped tomatoes, with liquid
¼ pound collard greens, roughly chopped
1 cup chunky peanut butter

Steps:

  • Heat the peanut oil in a large pot over medium-high heat; cook and stir the onion, garlic, and ginger in the hot oil until softened, about 5 minutes. Add the chicken; cook and stir until completely browned. Season with the crushed red pepper, salt, and black pepper. Pour the chicken stock over the mixture. Stir the sweet potatoes into the liquid and bring the mixture to a boil; reduce heat to low, cover the pot partially with a lid, and cook at a simmer for 15 minutes.
  • Stir the tomatoes, collard greens, and peanut butter into the soup. Partially cover the pot again and continue cooking, stirring occasionally, another 20 minutes.

Nutrition Facts : Calories 730.6 calories, Carbohydrate 44.9 g, Cholesterol 70.1 mg, Fat 43.8 g, Fiber 11.1 g, Protein 45.5 g, SaturatedFat 7.7 g, Sodium 1470.3 mg, Sugar 14.5 g

SPINACH AND GROUNDNUTS (PEANUTS - EASTERN AFRICA)



Spinach and Groundnuts (Peanuts - Eastern Africa) image

This is from "Best of African Regional Cooking". It's simple but great. I didn't drain the spinach after cooking; just used it with a small amount of water in the last step

Provided by Debbie R.

Categories     Spinach

Time 20m

Yield 4 serving(s)

Number Of Ingredients 4

10 ounces frozen spinach, thawed and drained
1 cup chopped onion
1 tablespoon oil
1/4 cup chopped unsalted peanuts

Steps:

  • Cook spinach in 1 T. water until tender.
  • Meanwhile, fry onions in oil until golden.
  • Add onions to spinach with peanuts and 2 T. water. Mix well. Bring to a boil, then lower heat and simmer several minutes to blend flavors.
  • NOTE: This would work w/other greens too: pumpkin, bean, sweet potato and casava leaves.

Nutrition Facts : Calories 124, Fat 8.9, SaturatedFat 1.3, Sodium 60.4, Carbohydrate 9, Fiber 3.4, Sugar 2.2, Protein 4.7

SEASONED AFRICAN SPINACH



Seasoned African Spinach image

I don't know why this recipe is African. It came to me from a friend in Pennsylvania, who has no African roots that I know of. It can be a complete, vegetarian meal served with rice, or a more protein-rich meal with the addition of a chicken breast. Preparation time does not include cooking rice.

Provided by Aimee88

Categories     Vegetable

Time 30m

Yield 4 serving(s)

Number Of Ingredients 8

1/2 large onion, chopped
1/2 green bell pepper, chopped
1 tablespoon peanut oil
1/2 lb fresh spinach, trimmed
1/2 tomatoes, chopped
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons peanut butter

Steps:

  • Cook onion and pepper in the oil in a large pot or skillet for about 3-5 minutes, or until tender.
  • Add spinach and tomato. Cover and cook on low heat for about 5 minutes, or until the spinach is tender.
  • Stir in remaining ingredients. Cook until hot throughout.
  • Serve over rice.

Nutrition Facts : Calories 103.7, Fat 7.7, SaturatedFat 1.4, Sodium 228.7, Carbohydrate 6.9, Fiber 2.5, Sugar 2.5, Protein 4.1

AFRICAN SPINACH



African Spinach image

A west African recipe. Use as a side dish or serve over rice or couscous as a vegetarian main dish.

Provided by Parsley

Categories     Low Cholesterol

Time 15m

Yield 4-6 serving(s)

Number Of Ingredients 8

1 large onion, chopped
1 green bell pepper, chopped
2 tablespoons peanut oil
1 lb fresh spinach, washed and trimmed
1 large tomatoes, chopped
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup peanut butter, can use chunky, if desired

Steps:

  • Cook onion and green pepper in peanut oil in a skillet for about 3-5 minutes, or until tender.
  • Add spinach and tomato to skillet.
  • Cover and cook on low heat for about 5 minutes, or until spinach is tender.
  • Stir in all remaining ingredients. Cook until hot throughout.
  • Serving suggestion: Server with hot cooked rice or couscous.

MCHICHA (EAST AFRICAN SPINACH



Mchicha (East African Spinach image

Make and share this Mchicha (East African Spinach recipe from Food.com.

Provided by Chocolatl

Categories     Spinach

Time 30m

Yield 4-6 serving(s)

Number Of Ingredients 7

2 lbs fresh spinach, washed and trimmed
1 teaspoon salt (or to taste)
2 tablespoons butter
1 cup finely chopped onion
1 tablespoon finely chopped fresh chili pepper
1 cup coconut milk
1/2 cup unsalted dry roasted peanuts, ground

Steps:

  • Place spinach and salt in a heavy 4-5 quart casserole.
  • Cover tightly and cook over medium heat until spinach is tender, about 10 minutes.
  • Drain spinach, squeezing it completely dry a handful at a time.
  • Chop coarsely and set aside.
  • Melt butter in a large, heavy skillet over moderate heat.
  • Add onions and chilies and cook, stirring frequently, until soft but not brown, about 5 minutes.
  • Stir in coconut milk and peanuts and bring to a simmer over moderate heat.
  • Reduce heat to its lowest point.
  • Cook uncovered, stirring frequently, 2-3 minutes.
  • Add spinach and cook until heated through, 4-5 minutes more.

Nutrition Facts : Calories 485.3, Fat 27.6, SaturatedFat 16.4, Cholesterol 15.3, Sodium 841.9, Carbohydrate 55.8, Fiber 7.4, Sugar 40.8, Protein 10.8

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African Spinach and Groundnut Stew

African Spinach and Groundnut Stew, also known as Peanut Stew or Mafé, is a hearty and delicious stew made with spinach, groundnuts, meat, and spices. The dish is commonly found in many African countries, including Kenya and Tanzania. What makes this stew unique is the combination of the slightly bitter taste of spinach with the nutty flavor of groundnuts (peanuts), which is then intensified by the use of spices such as ginger, chili, and garlic. In the following paragraphs, we will explore the various aspects of African Spinach and Groundnut Stew, including its history, nutritional benefits, and cultural significance.
History
The origins of African Spinach and Groundnut Stew date back centuries ago to West Africa, where it was initially known as "Mafé". It was a common dish among the Mandinka people of Gambia and Senegal, who used peanuts as a primary source of protein. The dish then spread throughout the African continent, where it was adapted and modified according to local preferences. Today, the dish is enjoyed in various forms across different African countries, including Tanzania and Kenya.
Nutritional Benefits
African Spinach and Groundnut Stew is a nutritious and wholesome meal that offers a variety of health benefits. The combination of spinach and groundnuts provides a rich source of essential vitamins and minerals, including iron, magnesium, and vitamin E. Iron is especially important in this dish as it helps to prevent anemia, which is prevalent in many African countries. Additionally, the dish is high in protein, which is essential for muscle growth and repair. By incorporating vegetables such as spinach, the dish offers a high fiber content, which supports healthy digestion.
Cultural Significance
African Spinach and Groundnut Stew has a significant cultural significance across various African countries. In many African cultures, food is an essential aspect of community-building and social gatherings. Therefore, dishes such as Mafé are often prepared during celebrations such as weddings, funerals, and religious ceremonies. Moreover, the dish is often passed down from generation to generation, preserving the cultural heritage of African cuisine.
Conclusion
In conclusion, African Spinach and Groundnut Stew or Peanut Stew is a classic and beloved dish across various African countries, including Kenya and Tanzania. The dish's rich combination of spinach, groundnuts, meat, and spices offers a unique taste experience that is both nutritious and delicious. Its cultural significance and history make it an essential part of African cuisine and a dish worth exploring.
Valuable Tips When Making African Spinach and Groundnut Stew aka Peanut Kenyatanzania Recipes African Spinach and Groundnut Stew or Peanut Kenyatanzania Recipes is a delicious and healthy dish that is popular in Kenya and Tanzania. The dish is a combination of spinach, groundnuts or peanuts, and various spices and seasonings. It is a great vegetarian dish that is perfect for those who are looking for healthy and nutritious meal options. Here are some valuable tips to help you make the perfect African Spinach and Groundnut Stew. 1. Choose the Right Ingredients One of the most important things to consider when making African Spinach and Groundnut Stew is choosing the right ingredients. It is important to use fresh and high-quality spinach and peanuts to ensure the best possible flavor and texture. Take the time to shop for the best ingredients and avoid using canned or frozen spinach and peanuts, as they may not have the same taste and texture as fresh ingredients. 2. Prepare the Ingredients Properly Before you start cooking, it is important to prepare the ingredients properly. Thoroughly wash the spinach and remove any tough stems or wilted leaves. Roast the groundnuts or peanuts to give them a delicious nutty flavor and to make them easier to grind. You can do this by spreading the peanuts in a single layer on a baking sheet and roasting them in the oven at 350°F for 10-15 minutes, or until they are fragrant and golden brown. 3. Add the Right Spices and Seasonings The spices and seasonings you use will greatly impact the flavor of your African Spinach and Groundnut Stew. Common spices used in this dish include garlic, ginger, cumin, and coriander. You can also add chili powder or cayenne pepper if you prefer a spicier dish. Don't forget to add salt and pepper to taste. 4. Use the Right Cooking Techniques To make the perfect African Spinach and Groundnut Stew, you need to use the right cooking techniques. Start by sautéing onions and garlic in a pot until they are soft and fragrant. Add in the spices and seasonings and stir well. Then, add the spinach and stir until it wilts down. Next, add ground peanuts and water or broth, and let the stew simmer until it thickens and the flavors have melded together. 5. Garnish with Fresh Herbs and Peanuts To add some extra flavor and texture to your African Spinach and Groundnut Stew, consider garnishing it with fresh herbs and peanuts. Chopped cilantro or parsley can add a fresh herbaceous flavor, while chopped peanuts can add a delicious crunch. You can also drizzle some lemon juice or vinegar to add some acidity to the dish. 6. Don't be Afraid to Experiment Finally, don't be afraid to experiment with the recipe and make it your own. Add your favorite vegetables such as sweet potatoes or okra for more variety. Substitute the spinach with kale or collard greens for a different flavor profile. Add some coconut milk or cream for a richer and creamier texture. The possibilities are endless! African Spinach and Groundnut Stew or Peanut Kenyatanzania Recipes is a delicious and healthy dish that is perfect for any occasion. By using these valuable tips, you can take your recipe to the next level and impress your family and friends with your cooking skills. Whether you are a seasoned chef or just starting out in the kitchen, you'll be able to make the perfect African Spinach and Groundnut Stew in no time.

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