Zambian Traditional Food Rape Ifisashi ( Kale in Peanut sauce)| Plantbased| Nutritious.

groundnuts

🥗Healthier: almonds

💰Cheaper: sunflower seeds

Sunflower seeds are more affordable and provide a similar texture.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Canola oil is cost-effective and has a neutral flavor.

chicken or beef

🥗Healthier: tofu

💰Cheaper: mushrooms

Mushrooms are a cheaper plant-based alternative.

spinach

🥗Healthier: kale

💰Cheaper: collard greens

Collard greens are often less expensive and still nutritious.

Prepare the groundnuts by roasting them in a dry pan until fragrant, about 5-7 minutes.

Allow the groundnuts to cool, then grind them into a coarse paste.

In a large pot, heat vegetable oil over medium heat until shimmering.

Sauté chopped onions until translucent, about 3-4 minutes.

Add minced garlic and ginger, cooking for another minute until fragrant.

Stir in diced tomatoes and cook until softened, about 5 minutes.

Add groundnut paste and mix well with the tomato mixture.

Pour in water to achieve desired consistency, stirring to combine.

Add chopped Kale and any optional meat, simmer for 10-15 minutes.

Season with salt, pepper, and lemon juice to taste.

Serve hot with nshima.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens