Fumbwa Recipe – Wild Spinach in Palm Oil and Peanuts

Fumbwa recipe (or Wild spinach in palm oil and peanuts) is quite simple. This dish is a family favorite and is very nutritious. Wild spinach contains a high concentration of iron, folate, vitamins, and minerals. It is known botanically as gnetum African and is grown throughout tropical Africanum. After cooking it in palm oil, it is then served with a spongy flatbread known as Injera. This dish is made with a variety of traditional African spices and is delicious. And it can be served as a side dish or as a main course.

Fumbwa Recipe

Fumbwa recipe - Wild spinach in palm oil and peanuts

Read more: AUTHENTIC WEST AFRICAN FOOD RECIPES

West African Fumbwa

Fumbwa (Wild Spinach in Palm Oil and Peanuts) Recipe

Fumbwa recipe combines exceptional flavors and healthy fats and proteins to make an excellent low-carb meal. This West African soup is cooked with palm oil, smoked or dried fish, catfish, pepper, onions, and peanut butter.
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Course: Soup
Cuisine: West African
Diet: Vegan
Keyword: fumbwa recipe, wild spinach
CookingStyle: Stew
Prep Time: 20 minutes
Cook Time: 40 minutes
15 minutes
Total Time: 1 hour 14 minutes
Servings: 4
Calories: 422kcal
Author: Ms Kelly
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Equipment

  • pot

Instructions

  • Clean the veggie, remove hard stems, and shred finely.
  • If using peanut seeds, ground them into a fine paste.
  • Chop/crush the tomatoes and dice the onions.
  • Debone the smoked fish and soak in water for a few minutes, and rinse.
  • Parboil the fumbwa in an uncovered pot with a lot of water until it becomes tender.
  • Place a pan over medium heat, put the parboiled veggies to it, and add 1 cup of the parboiled water.
  • Add the sliced onions, tomatoes, and smoked fish to the pot and mix well.
  • In a bowl, mix the peanut butter or ground peanut paste with 1 cup of the parboiled water and make a smooth
  • paste.
  • Stir in the mixture to the veggies and add the red palm oil. Stir thoroughly, cover, and cook on medium heat for 7 minutes.
  • Enjoy with baton de manioc, fufu, yam, rice, or sweet potatoes.

Video

Notes

  • This dish is traditionally served with fou (fufu) or boiled plantains.
  • Take care with the addition of salt or stock, especially if the smoked fish is salty.
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Nutrition

Serving: 1serving | Calories: 422kcal | Carbohydrates: 14g | Protein: 22g | Fat: 33g | Saturated Fat: 9g | Cholesterol: 37mg | Sodium: 404mg | Potassium: 1058mg | Vitamin C: 33mg | Calcium: 122mg | Iron: 2mg

You might also like: How to Cook Chana Palak or Spinach Chickpeas Curry

To serve Fumbwa dish, you can serve it alongside a side dish of fried onion, potatoes, and smoked catfish. The food is best served alongside a fruit, such as mango.

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