Pumpkin Seed Palava Sauce
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Room for Balance Improvement (0 - 44)

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Good Balance (45 - 69)

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What is the energy content breakdown?
64 32.1g / 64%
16 19.1g / 16%
20 22.8g / 20%

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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!

Pumpkin Seed Palava Sauce

(14)
45 Min
Intermediate

Recipe Variants

.

Nutrition Value

Carbohydrates
19,18 g
Energy
425,26 kcal
Total fat
32,16 g
Fiber
7,58 g
Protein
22,82 g
Saturated Fats
7,84 g
Sodium
936,37 mg
Sugars
5,88 g
Information per serving

Ingredients

6 Portions

This dish has been optimized for 6 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes:

,

ingredient_quantity
recipe ingredient
3  tbsp
Palm Oil
3 
Onion (Chopped)
3 
Fresh Tomatoes
4  Cloves
Garlic (Chopped)
2  tsp
Chopped Ginger
2 
Fresh Pepper
2 
MAGGI DƐDƐƐDƐ
1 
Smoked Fish (Shredded)
3  bunches
Spinach
2  cups
fennel seeds
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Tips & Tricks

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Instruction

45 Minutes

  • Step1

    5 Min
    Cut the tomatoes, 1 onion, garlic, ginger, fresh pepper and place in a blender. Blend roughly and set aside

  • Step2

    27 Min
    Heat the palm oil in the pan and fry the remaining chopped onion. Add the blended vegetables and 2 MAGGI DƐDƐƐDƐ then stir to boil for 20 minutes. Add shredded smoked fish, Stir and bring to simmer for a while.

  • Step3

    13 Min
    Mix melon (pumpkin) seed powder in a water and pour into the stew and simmer for 10 minutes. Finely chopped the leaves (kontomire) and to the stew and let it simmer for 5 minutes.
Pumpkin Seed Palava Sauce

Step1 of 3

Cut the tomatoes, 1 onion, garlic, ginger, fresh pepper and place in a blender. Blend roughly and set aside

Pumpkin Seed Palava Sauce

Step2 of 3

Heat the palm oil in the pan and fry the remaining chopped onion. Add the blended vegetables and 2 MAGGI DƐDƐƐDƐ then stir to boil for 20 minutes. Add shredded smoked fish, Stir and bring to simmer for a while.

Pumpkin Seed Palava Sauce

Step3 of 3

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

Recipe PDF

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A Ann

Loved it!

M Mariama

I love it!

p philo654

Yes

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