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Coconut Oil Palava Sauce

45 min

Intermediate

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What is the energy content breakdown?

Fat 64 32g / 64%

Carbohydrates 16 19.1g / 16%

Protein 20 22.6g / 20%

The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

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What does the MyMenu IQ™ score mean ?

Room for Balance Improvement (0 - 44)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

Great Balance (70 - 100)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

Good Balance (45 - 69)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.

Nutritional Tips

Enjoy this balanced cuisine made with tasty, nutritious, and affordable local ingredients

Did you know that adding vegetables and herbs at the end of cooking helps to retain their vibrant colours, flavour, crunchiness, and important nutrients?

Enjoy your meal with orange, pineapple, pawpaw, or other fruits high in Vitamin C, to help your body use more iron from the meal. #livestrongwithiron

Great News! This dish has a sufficient amount of oil and salt for a balanced and delicious meal, you don’t need to add more!

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African - style Easy Main course

Coconut Oil Palava Sauce

Name: Coconut Oil Palava Sauce
Cook time: 45 s
Total time: 45 s
Yield: 6
Cuisine: African - style
Ingredients: 3 tablespoons Coconut Oil; 3 Onion (Chopped); 1 Red bell pepper; 3 Fresh Tomatoes; 4 Cloves Garlic (Chopped); 2 teaspoons Ginger (Chopped); 2 MAGGI DƐDƐƐDƐ; 1 Big Smoked Fish; 3 bunches Spinach (Kontomire); 2 cups Pumpkin seeds (egusi); 1 tablespoon Black Pepper powder

(1)

45 Min

Intermediate

Recipe Variants

Nutrition Value

Carbohydrates

19,18 g

Energy

424,94 kcal

Total fat

32,07 g

Fiber

7,38 g

Protein

22,7 g

Saturated Fats

10,17 g

Sodium

934,66 mg

Sugars

5,63 g

Information per serving

Ingredients

6 Portions

3 tbsp

Coconut Oil

sliced onion

green bell pepper (diced)

Tomatoes

4 Cloves

of garlic (minced)

2 tsp

ginger(grated)

MAGGI DƐDƐƐDƐ

Dried Smoked Fish (Whole)

3 bunches

spinach (sliced)

2 cups

fennel seeds

1 tbsp

Black Pepper

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Step1
5 Min

Cut the tomatoes, red bell pepper and 1 onion into chunks. Roughly blend the vegetable with garlic, ginger tablespoon of black pepper (Shito) and set aside.
Step2
27 Min

Finely chop the remaining 2 onions. Heat the coconut oil in a pan and fry the chopped onion. Add the blended vegetables and 2 MAGGI DƐDƐƐDƐ. Stir and bring to boil for 20 minutes. Add the shredded smoked fish when sauce thickens. Stir and bring to simmer a while.
Step3
13 Min

Mix the melon (pumpkin) seed powder in a little water and pour into the stew then stir and simmer for 10 minutes. Finely chopped the leaves (kontomire) and add to the stew. Let it simmer for 5 minutes.

Step1 of 3

Cut the tomatoes, red bell pepper and 1 onion into chunks. Roughly blend the vegetable with garlic, ginger tablespoon of black pepper (Shito) and set aside.

Step2 of 3

Finely chop the remaining 2 onions. Heat the coconut oil in a pan and fry the chopped onion. Add the blended vegetables and 2 MAGGI DƐDƐƐDƐ. Stir and bring to boil for 20 minutes. Add the shredded smoked fish when sauce thickens. Stir and bring to simmer a while.

Step3 of 3

Mix the melon (pumpkin) seed powder in a little water and pour into the stew then stir and simmer for 10 minutes. Finely chopped the leaves (kontomire) and add to the stew. Let it simmer for 5 minutes.

Recipe PDF

With pictures

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