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Ingredient
Chigwada (Cassava leaves in groundnut flour)
Introduce
Chef :
Bianca MwaleChigwada (Cassava leaves in groundnut flour)
I’ve lately been craving seasonal local vegetables and thank God for my rural community engagement work I can easily get my hands on them. This rainy season alone I’ve had denje (jute mallow) chitambe (pigeon pea leaves), kholowa (sweet potato leaves) yet my tastebuds kept demanding for more nutritious leafy greens so much so that I had to go on a hunt or I’d die of hunger.
Ingredient
Food ration :
6 servingsCooking time :
30 minutes
1/2 cup
groundnut powder
1/2 tsp
soda bicarbonate
Cooking instructions
* Step 1
Wash cassava leaves thoroughly and drain
* Step 2
Mince cassava leaves by pounding using a mortar and pestle or shredding in a high power blender in small additions
* Step 3
Bring enough water to cover cassava leaves to a boil. To the water add salt and bicarbonate soda followed by shredded cassava leaves. Cover with a tight lid and let simmer until leaves are tender and cooked through, checking regularly for spillage. Cassava leaves are bitter but cooking them longer eliminates the bitterness. This should take about 15 to 20 minutes
* Step 4
Stir in the tomatoes and continue to cook until tomatoes are tender (5 to 8 minutes)
* Step 5
In a cup, add water and groundnut flour to form a paste. Stir paste into vegetables and cook with frequent stirring to desired doneness
* Step 6
Enjoy with nsima
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10 Pieces Of Expert Nutrition Advice
1. Start Small
2. Fill Your Plate With Beans and Leafy Greens
3. Focus on Adding—Not Subtracting
4. Taste the Rainbow
5. Prioritize Potassium
6. Eat More Plants
7. Focus on Your Immune System
8. Try the Mediterranean Diet
9. Understand the Impact of Food
10. Guard Your Gut
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