Sierra Leone • Africa • medium • 60 mins
Sierra Leone Cassava Leaves
Description
Cassava Leaves is a traditional dish in Sierra Leone made from the leaves of the cassava plant, which are rich in nutrients. This dish holds cultural significance as it is often served during communal gatherings and family meals, symbolizing unity and sharing.
Ingredients
- 2 cups cassava leaves, finely chopped
- 1 cup groundnut (peanut) paste
- 1 onion, finely chopped
- 2-3 cloves garlic, minced
- 1-2 fresh chili peppers, chopped (optional)
- 4 cups water
- Salt to taste
- 1-2 tablespoons palm oil
- 1 cup smoked fish or meat (optional)
Instructions
- Wash the cassava leaves thoroughly to remove any dirt.
- In a large pot, bring 4 cups of water to a boil. Add the chopped cassava leaves and boil for about 30 minutes until tender. Drain and set aside.
- In another pot, heat palm oil over medium heat. Add the chopped onions and sauté until translucent.
- Stir in the minced garlic and chili peppers, cooking for an additional 2 minutes.
- Add the groundnut paste to the pot, mixing well with the onion mixture.
- Gradually add the boiled cassava leaves to the pot, stirring to combine.
- If using, add the smoked fish or meat at this stage.
- Season with salt to taste and let it simmer for about 10-15 minutes, allowing the flavors to meld together.
- Serve hot with rice or fufu.
Nutritional Information
Calories: 350 per serving
Servings: 4
Dietary: gluten-free, vegan
⚠️ Allergens: nuts
Health Benefits
Cassava leaves are rich in vitamins A and C, essential for immune function and skin health, while groundnut paste provides a source of healthy fats and protein, contributing to muscle repair and satiety. The inclusion of garlic and chili peppers adds anti-inflammatory properties and may boost metabolism. This dish is naturally gluten-free and vegan, making it suitable for a variety of dietary needs, and its preparation reflects the cultural significance of communal cooking in Sierra Leone.
Cultural Significance
Cassava Leaves is a staple in Sierra Leonean cuisine, often enjoyed during family gatherings and celebrations. It reflects the agricultural heritage of the region, where cassava is a vital crop, and showcases the importance of communal eating in Sierra Leonean culture.
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