| Prep: 30 mins | Cook: 1 hr 30 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 475 | 25g | 7g | 40g |
| sugars | fibre | protein | salt |
| 15g | 7g | 30g | 0.8g |
Every time I make a batch of Stewed Cassava Leaves, my kitchen transports me both to my childhood home in Seattle where I foraged vegetables from the Pacific Northwest outdoors and to the vibrant markets of Japan where I first fell in love with the art of cuisine. The harmonious marriage of ingredients from different parts of the globe in this vegetable-based dish creates a symphony of flavors that excites my pallet each time.
Unearthing the Roots of This Stunning Dish
This dish is a hearty stew, similar to a ratatouille or a gumbo, but with an undeniable Asian flair. If you’re familiar with the Indonesian dish Sayur Asem or the West African classic, Palava sauce, you will recognize some similarities.
The stewed cassava leaves recipe has its roots in various cuisines across the globe, imparting a richness of flavor and layered complexity that is as exciting as traveling to those places. Combined with the sweetness of mixed fruits, the depth of dried shrimp paste, and the creamy finish from the coconut milk, this dish creates a carnival of gastronomical delight right in your mouth.
Fusion at Its Best and Healthiest
While the taste sensation is one reason why I love Stewed Cassava Leaves, the health benefits it offers is another. Its main ingredient, cassava leaves, are an excellent source of protein and vitamins, as mentioned in this scientific study. The add-on of fruits gives you a sweet dash of natural sugars, fiber, and additional vitamins, while the inclusion of vegetables like diced bell peppers and tomatoes furnishes important antioxidants. As a bonus, by using vegetable oil and lean protein like chicken or beef, the calorie count of the dish stays fairly balanced.
The complexity of the Stewed Cassava Leaves dish doesn’t end here. Nutritional health gets a spicy twist with the inclusion of chili peppers that are known for their thermogenic properties, which can boost your metabolism, as stated in this research article about capsaicin, found in chilis. All this, beautifully packaged in a comforting, hearty stew.
My love for this recipe is founded on it being a perfect representation of my dual heritage, and its ability to beautifully encompass the nutrients our bodies need today. Next time you find yourself yearning for something different, hearty, and healthy for your meal, consider cooking a pot of Stewed Cassava Leaves. Your taste buds, and your health, will thank you.
What You’ll Need
- 4 pounds cassava leaves, finely chopped
- 1.5 cups vegetable oil
- 1.5 cups diced onions
- 6 garlic cloves, minced
- 2 tablespoons dried shrimp paste
- 1 teaspoon salt
- 1 teaspoon ground black pepper
- 1 chili pepper, diced
- 1.5 pounds cooked and shredded chicken or beef
- 2 cups coconut milk
- 1 tablespoon sugar
- 1 large ripe tomato, chopped
- 1 cup diced bell peppers
- 2 cups diced mixed fruit (apple, grapes, banana)
Method
Step One
First, prepare the ingredients. Finely chop 4 pounds of cassava leaves, dice 1.5 cups of onions, mince 6 cloves of garlic, dice 1 chili pepper, shred 1.5 pounds of cooked chicken or beef, chop 1 large ripe tomato, dice 1 cup of bell peppers and dice 2 cups of mixed fruit (apple, grapes, banana).
Step Two
Next, heat 1.5 cups of vegetable oil in a large pot over medium heat. Add in the diced onions and minced garlic, and stir until they are softened and lightly golden.
Step Three
Now, add 2 tablespoons of dried shrimp paste, 1 teaspoon of salt, 1 teaspoon of ground black pepper, and the diced chili pepper. Stir until well combined.
Step Four
Add in the shredded chicken or beef and the chopped cassava leaves. Stir until they are mixed well with the other ingredients.
Step Five
Pour in 2 cups of coconut milk and bring the mixture to a simmer. Let it simmer for about 15-20 minutes, stirring occasionally.
Step Six
Stir in 1 tablespoon of sugar, the chopped tomato, diced bell peppers, and diced mixed fruit. Continue to simmer until the cassava leaves are tender and the flavors are well combined. This may take another 10-15 minutes. Add more salt and pepper if necessary.
Step Seven
Remove from heat and let the stew cool slightly before serving. This stewed cassava leaves dish is traditionally served warm, alongside steamed rice or boiled yams. Enjoy!
