south-african

Kapenta Peanut Stew with Leafy Greens

Name: Kapenta Peanut Stew with Leafy Greens
Yield: 1 serving
Cuisine: south-african
Ingredients: 77 g dried kapenta (small dried fish); 39 g peanut butter; 221 g tomato, chopped; 155 g mixed leafy greens (spinach or swiss chard), chopped; 77 g onion, chopped; 7 g garlic, minced; 11 g vegetable oil; 2 g curry powder; 13 g lemon juice; 2 g salt; 0.55 g black pepper; 243 g water

This simmered dish pairs dried kapenta with peanut butter, mixed leafy greens, chopped and tomato, chopped. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner

Medium

Balanced High satiety Pescatarian Gluten free Low carb

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

40 g Protein

34 g Carbohydrates

42 g Fat

10 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

77g dried kapenta (small dried fish) 193 kcal
39g peanut butter 229 kcal
221g tomato, chopped 40 kcal
155g mixed leafy greens (spinach or swiss chard), chopped 39 kcal
77g onion, chopped 31 kcal
7g garlic, minced 10 kcal
11g vegetable oil 97 kcal
2g curry powder 6 kcal
13g lemon juice 4 kcal
2g salt 0 kcal
1g black pepper 1 kcal
243g water 0 kcal

Cooking instructions

dried kapenta (small dried fish)water
Soak the kapenta in hot water for 5 minutes, then drain well.
oniongarlicvegetable oil
Heat oil in a saucepan over medium heat. Cook onion for 2 minutes, then add garlic for 30 seconds.
curry powder
Add curry powder and stir for 15 seconds to bloom the spice.
tomatowater
Add tomato and water; simmer 5 minutes to form a saucy base.
dried kapenta (small dried fish)peanut buttermixed leafy greens (spinach or swiss chard)
Stir in peanut butter until smooth, then add kapenta and greens.
lemon juice
Simmer 6-8 minutes, stirring, until thick. Finish with lemon juice and season to taste.