Gambia • Africa • medium • 45 mins
Gambia Plasas
Description
Plasas is a traditional Gambian dish made primarily with leafy greens, often combined with groundnut (peanut) paste and served with rice. It holds cultural significance as a staple in Gambian households, reflecting the use of locally sourced ingredients and the importance of communal meals.
Ingredients
- 1 bunch of cassava leaves (or spinach as a substitute)
- 1 cup of groundnut (peanut) paste
- 1 medium onion, chopped
- 2-3 cloves of garlic, minced
- 1-2 green chilies, chopped (optional)
- 2-3 cups of water
- Salt to taste
- 2 tablespoons of palm oil or vegetable oil
- 1-2 cups of cooked rice (for serving)
Instructions
- Wash the cassava leaves thoroughly and chop them finely. If using spinach, wash and chop as well.
- In a large pot, heat the palm oil over medium heat. Add the chopped onions and sauté until translucent.
- Add the minced garlic and green chilies, cooking for another minute until fragrant.
- Stir in the groundnut paste and mix well, allowing it to cook for a few minutes.
- Gradually add water to the pot, stirring to combine, until you achieve a sauce-like consistency.
- Add the chopped cassava leaves (or spinach) to the pot and season with salt.
- Cover and simmer on low heat for about 20-30 minutes, stirring occasionally, until the leaves are tender and the flavors meld together.
- Serve hot over a bed of cooked rice.
Nutritional Information
Calories: 350 per serving
Servings: 4
Dietary: dairy-free, gluten-free, vegetarian
⚠️ Allergens: nuts
Health Benefits
Plasas is rich in essential nutrients, particularly from cassava leaves, which provide vitamins A, C, and K, along with minerals like calcium and iron. The groundnut paste contributes healthy fats and protein, promoting heart health and muscle maintenance. Additionally, the dish is dairy-free, gluten-free, and vegetarian, making it accessible for various dietary needs while offering a wholesome, satisfying meal. Traditionally enjoyed in Gambia, it supports community wellness and reflects cultural heritage through its use of locally sourced ingredients.
Cultural Significance
Plasas is deeply rooted in Gambian culture, often prepared during family gatherings and communal meals. It showcases the agricultural practices of the region, utilizing indigenous ingredients that reflect the local environment and culinary traditions.
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