This recipe is inspired by a Ugandan dish called 'binyebwa' which is a ground nut sauce, traditionally served with 'matoke', a savoury green banana. I have adapted the recipe below to add more spice and flavour. The flavours will mature and get richer the following day after it has been cooked, and the recipe below allows for leftovers to be stored in the fridge or the freezer.
It's a great dish to make for large groups as it goes a long way. It's also high fibre, healthy fats, protein ,Omega 3 fish oils and Omega 6.
Peanuts in particular are a source of Biotin, Vitamin E, Magnesium, B Vitamins and Maganese.
Read more here about the nutritional and health benefits of peanuts.
Ingredients
- 1 whole red bell pepper
- 1 red/white onion
- 1 can chopped tomatoes/ 6 fresh tomatoes
- 1 tbsp tomatoe puree
- 200 grams (approx) of ground roasted peanuts
- 2 heaped tablespoons of smooth peanut butter
- 1-2 chopped carrots
- 1 tablespoon thai red curry sauce (options)
- 1 garlic clove
- 1/2 packs of hot smoked mackerel fillets
- 1 - 2 table spoon coconut oil
- 1 bag of fresh spinach
- Canned kidney beans
Spice mix
- Ground mixed spice (2 tsps)
- Curry powder (2 tsps)
- Paprika (2 tsps)
- Tumeric (2 tsps)
- Black pepper (minimum of 3 tsps)
- Whole cumin seeds (2 tsps)
- All purpose seasoning (1 tbsps)
- Dunns river fish seasoning (2 tsps)
Extra flavouring /seasoning
- Bay leaves
- Black peppercorns (5 - 6 balls)
- 1 chicken stock cube
- 1 fish stock cube
- Chili flakes (optional)
- Lemon juice (dash)
- Coconut milk/ dried coconut flakes (optional)
Tools
- Cast iron dish
- Vegetable chopper
- Garlic crusher
- Spoon measurer
- Scales
Method
Stage 1
Finely chop the onions and red pepper and fry them in the coconut oil
Add the garlic and the spice mix and fry lightly for a few minutes
Add the chopped tomatoes and allow to simmer
Step 2
Pour boiled water in a measuring tub and add the chicken and fish stock cubes, stir until dissolved.
Grind the peanuts (a handful at a time) and add to the sauce, then pour over the peanuts and the stock mixture stirring as you are adding. Add the peanut butter and continue to stir well.
Stir in the lemon juice, chilli flakes and coconut milk.
Allow to simmer for 10-15 minutes.
TIP: At this point you can do a taste test to check the flavour, and add extra spices based on personal preference. (I usually add more black pepper and all purpose seasoning at this point.)
Stage 3
Add the carrots and the spinach, stir and fold the sauce over so that the spinach blends into the sauce.
Add the Mackrel (you can slice them into small pieces or add the fillets whole)
Stir, cover with the lid and then put in the oven on a low heat (not more than 100 degrees for a fan over) and cook for around 30 minutes.
Remove from oven and serve with white or brown rice.
.
The flavours will mature and get richer the following day after it has been cooked, and the recipe above allows for leftovers to be stored in the fridge or the freezer.
