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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.
5 from 2 votes
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Course: Soup
Cuisine: African
Diet: Vegan
Keyword: fumbwa recipe, wild spinach
CookingStyle: Simmering
Prep Time: 20 minutes
Cook Time: 40 minutes
15 minutes
Total Time: 1 hour 14 minutes
Servings: 4
Calories: 422kcal
Author: Kelly Atkinson
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Equipment

pot

Ingredients

  • 2 kilos fumbwa (you can substitute with any other green veggie such as collards kale, cassava leaves, turnip greens, or spinach.
  • ½ cup peanut butter or 1 cup peanuts
  • 2 to tomatoes
  • 1 medium onion
  • 2 tablespoons red palm oil
  • 4 ounces dried or smoked fish
  • Water

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
  • 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.

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
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This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the Spoonacular Database, whenever available, or otherwise other online calculators.