Zambia • Africa • easy • 30 mins
Zambia Ifisashi
Description
Ifisashi is a traditional Zambian dish made primarily from groundnuts (peanuts) and leafy greens, often served as a side dish. It holds cultural significance as a staple in Zambian households, symbolizing nourishment and community.
Ingredients
- 2 cups of fresh pumpkin leaves or any leafy greens (like spinach or collard greens)
- 1 cup of groundnuts (peanuts), roasted and ground
- 1 medium onion, chopped
- 2 tomatoes, chopped
- 2 tablespoons of vegetable oil
- Salt to taste
- Water as needed
Instructions
- Begin by washing the pumpkin leaves thoroughly and chopping them into smaller pieces. If using other greens, ensure they are also washed and chopped.
- In a pot, heat the vegetable oil over medium heat. Add the chopped onions and sauté until they are translucent.
- Add the chopped tomatoes to the pot and cook until they are soft and have released their juices.
- Stir in the groundnuts and mix well with the onion and tomato mixture.
- Add the chopped greens to the pot and stir to combine.
- Pour in enough water to cover the mixture, then season with salt to taste.
- Cover the pot and let it simmer for about 15-20 minutes, stirring occasionally until the greens are tender and the flavors meld together.
- Once cooked, remove from heat and serve warm as a side dish.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
⚠️ Allergens: nuts
Health Benefits
Ifisashi is rich in vitamins A and C from the pumpkin leaves, which support immune function and eye health. The groundnuts provide healthy fats, protein, and essential minerals like magnesium and phosphorus, promoting heart health and muscle function. This dish is naturally gluten-free and vegan, making it suitable for diverse dietary needs while celebrating Zambian culinary traditions.
Cultural Significance
Ifisashi is often enjoyed in Zambian households and represents the use of locally sourced ingredients. It reflects the agricultural practices of the region and the importance of community meals, often served during family gatherings and celebrations.
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