|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 33g||42%|
|Saturated Fat 9g||44%|
|Total Carbohydrate 15g||5%|
|Dietary Fiber 6g||22%|
|Total Sugars 4g|
|Vitamin C 33mg||163%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Congolese cooking techniques are quite unique in the sense that green leafy vegetables are boiled down with onions and tomatoes, prior to adding palm oil, whereas, in other regions, the onions and tomatoes are usually sautéed first. Palm oil is therefore used more as a flavor enhancer and natural food coloring rather than just as a cooking oil for sautéing or frying.
Now your next question may be how to make this dish if fumbwa leaves are not available. After searching online, you may see suggestions of collard greens and kale instead; a close study of fumbwa recipes will reveal that the resulting dish is quite smooth and creamy. Therefore, we would recommend chopped baby spinach, cocoyam (taro) leaves or finely chopped or pounded pumpkin leaves (although these can also be slightly rough).
1/2 cup water
11 ounces (300 grams) baby spinach, finely chopped
3 spring onions
2 cloves garlic
2 ripe tomatoes
1 chicken stock cube
1 cup smoked catfish, soaked and rinsed, then chopped
3 tablespoons red palm oil
1 cup ground peanuts, or 4 heaping tablespoons of peanut butter
Gather the ingredients.
Bring the water to a simmer in a large pot and add the spinach.
Once they have reduced in volume by about half, add the spring onions, garlic, and tomatoes and continue to simmer. Crumble the chicken stock cube into the pot and mix well.
Make sure all bones and skin have been removed from the smoked fish, then add them to the pot. Allow to simmer for 10 minutes.
Add 3 to 4 tablespoons of red palm oil into the pot.
Add the ground peanuts or peanut butter and allow to melt over gentle heat. Stir it into the dish and allow to simmer for 10 minutes until ready to serve.
- This dish is traditionally served with fou fou (fufu) or boiled plantains.
- Take care with the addition of salt or stock, especially if the smoked fish is salty.