Mchicha - Tanzanian Spinach & Peanut Curry. Recipe

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Mchicha - Tanzanian Spinach & Peanut Curry.
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Ingredients:

Directions:

  1. Wash the spinach & roughly chop. De-skin the tomato, peel and chop. Peel and chop the onion.
  2. Mix the peanut butter with the coconut milk in a jug & set aside.
  3. Heat the ghee . butter over a medium heat in a large frying pan. Add the onion, tomato, salt and curry powder / paste and sauté for 5 minutes, or until the onion becomes soft.
  4. Add the spinach, continue cooking for about 15 to 20 minutes, until the spinach is cooked.
  5. Pour the peanut butter and coconut milk mixture into the pan & stir gently to mix.
  6. Simmer, for another 5 minutes, stirring constantly, to ensure that the mixture does not stick to the pot.
  7. This dish makes a lovely side dish, & can also be eaten with rice, ugali or samp and beans to form a delicious main course.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 244.7 Kcal (1025 kJ)
Calories from fat 185.07 Kcal
% Daily Value*
Total Fat 20.56g 32%
Cholesterol 18.94mg 6%
Sodium 515.95mg 21%
Potassium 1063.51mg 23%
Total Carbs 12.46g 4%
Sugars 2.83g 11%
Dietary Fiber 5.08g 20%
Protein 7.41g 15%
Vitamin C 46.3mg 77%
Iron 5.7mg 32%
Calcium 167.9mg 17%
Amount Per 100 g
Calories 103.69 Kcal (434 kJ)
Calories from fat 78.42 Kcal
% Daily Value*
Total Fat 8.71g 32%
Cholesterol 8.03mg 6%
Sodium 218.63mg 21%
Potassium 450.66mg 23%
Total Carbs 5.28g 4%
Sugars 1.2g 11%
Dietary Fiber 2.15g 20%
Protein 3.14g 15%
Vitamin C 19.6mg 77%
Iron 2.4mg 32%
Calcium 71.2mg 17%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.8
    Points
  • 7
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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