قوس قزح الزاهي من موروو أونيدوفي: لفة الفول السوداني في زيمبابوي
(Vibrant Rainbow Muriwo Unedovi: Zimbabwe’s Peanut Spin)
(0 المراجعات)
المكونات
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300 grams Muriwo (collard greens or kale)
(Use fresh and tender muriwo leaves)
-
100 grams Peanut butter (smooth, unsweetened)
(Natural peanut butter gives authentic unedovi flavor)
-
1 medium فلفل أحمر
(Chopped finely to add color and sweetness)
-
1 medium Yellow bell pepper
(Chopped finely for vibrant color)
-
1 large Purple onion
(Diced finely to provide sweetness and aroma)
-
3 cloves فصوص الثوم
(مفروم)
-
2 tbsp معجون الطماطم
(Adds depth and richness)
-
3 tbsp زيت نباتي
(Use neutral oil like sunflower or canola oil)
-
250 ml ماء
(تعديل القوام)
-
1 tsp ملح
(اضبط حسب الذوق)
-
0.5 tsp فلفل أسود مطحون
(Freshly ground preferred)
-
2 tbsp أوراق الكزبرة الطازجة
(Chopped, optional garnish)
(Use fresh and tender muriwo leaves)
(Natural peanut butter gives authentic unedovi flavor)
(Chopped finely to add color and sweetness)
(Chopped finely for vibrant color)
(Diced finely to provide sweetness and aroma)
(مفروم)
(Adds depth and richness)
(Use neutral oil like sunflower or canola oil)
(تعديل القوام)
(اضبط حسب الذوق)
(Freshly ground preferred)
(Chopped, optional garnish)
التغذية
- الحصص: 4
- حجم الحصة: 1 وعاء (300غ)
- Calories: 330 kcal
- Carbohydrates: 20 g
- Protein: 12 g
- Fat: 22 g
- Fiber: 6 g
- Sugar: 5 g
- Sodium: 520 mg
- Cholesterol: 0 mg
- Calcium: 150 mg
- Iron: 3 mg
التعليمات
-
1 - Wash and Chop the Greens:
Thoroughly wash the muriwo leaves in cold water. Remove tough stems and chop the leaves roughly. Set aside.
-
2 - Prepare the Rainbow Vegetables:
Dice the red and yellow bell peppers and purple onion finely. Mince the garlic cloves.
-
3 - Sauté Aromatics:
Heat vegetable oil in a large pan over medium heat. Add the onions and garlic; sauté until fragrant and translucent.
-
4 - Add Peppers and Tomato Paste:
Add the diced red and yellow peppers to the pan. Stir in the tomato paste and cook for 2-3 minutes to deepen the flavors.
-
5 - Cook Muriwo Leaves:
Add the chopped muriwo leaves, stirring well to mix with sautéed vegetables. Cook until the leaves begin to wilt.
-
6 - Add Peanut Butter and Water:
Stir in the smooth peanut butter. Gradually add water while stirring to form a creamy stew consistency.
-
7 - Simmer and Season:
Reduce heat to low. Season with salt and optional ground black pepper. Let the stew simmer gently for 5 minutes, stirring occasionally.
-
8 - Garnish and Serve:
Remove from heat and garnish with fresh coriander if desired. Serve hot as a side or main accompanied by sadza or rice.
Thoroughly wash the muriwo leaves in cold water. Remove tough stems and chop the leaves roughly. Set aside.
Dice the red and yellow bell peppers and purple onion finely. Mince the garlic cloves.
Heat vegetable oil in a large pan over medium heat. Add the onions and garlic; sauté until fragrant and translucent.
Add the diced red and yellow peppers to the pan. Stir in the tomato paste and cook for 2-3 minutes to deepen the flavors.
Add the chopped muriwo leaves, stirring well to mix with sautéed vegetables. Cook until the leaves begin to wilt.
Stir in the smooth peanut butter. Gradually add water while stirring to form a creamy stew consistency.
Reduce heat to low. Season with salt and optional ground black pepper. Let the stew simmer gently for 5 minutes, stirring occasionally.
Remove from heat and garnish with fresh coriander if desired. Serve hot as a side or main accompanied by sadza or rice.
المزيد عن : قوس قزح الزاهي من موروو أونيدوفي: لفة الفول السوداني في زيمبابوي
Rainbow Muriwo Unedovi: A Vibrant Nutritional Powerhouse
Rainbow Muriwo Unedovi is a vibrant and nutritious spin on the traditional Zimbabwean 'Unedovi' dish, which is a beloved peanut leafy greens stew. The term “muriwo” refers to local leafy greens often used in Zimbabwean cuisine, popularly collard greens or kale substitutes. Incorporating red and yellow bell peppers adds a 'rainbow' of colors reflecting a modern creativity while still honoring the authentic flavors. The use of peanut butter (unedovi) enriches the stew with creamy, nutty textures making it a protein and healthy fat source effortlessly combining protein, fiber, and antioxidants.
This dish is culturally significant across Zimbabwe as it is often served as a complement to staple carbs like sadza (maize meal) or rice, providing a perfectly balanced vegetarian meal. Such stews echo African communal cooking styles, where wholesome, affordable ingredients create nutrient-dense comfort food.
To ensure the brightest and most vibrant finish, it is advised to add the peanuts after the vegetables have sautéed slightly, enhancing flavor without losing the natural crispness and nutrient integrity of the peppers and greens. From a health perspective, this recipe offers great iron and calcium from the green leaves, healthy fats from peanuts, fiber, and a wholesome savory experience without added processed ingredients.
Overall, Rainbow Muriwo Unedovi epitomizes a joyful fusion of tradition and creativity, encapsulated in each colorful spoonful—a fantastic dish for those interested in exploring African vegetarian dishes with flair and nutritional benefits.
