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Sweet Potato Leaves Recipe African

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Description

Sweet potato leaves are a staple in many African countries, and they are packed with nutrients and vitamins. They are a great source of iron, calcium, and vitamins A and C. In this recipe, we will be cooking sweet potato leaves in a traditional African style, which involves stewing them with tomatoes and onions.

Prep Time

Preparation for this recipe takes approximately 20 minutes.

Cook Time

Cooking time for this recipe is approximately 30 minutes.

Ingredients

  • 1 bunch of sweet potato leaves
  • 2 medium-sized tomatoes, diced
  • 1 onion, diced
  • 2 cloves of garlic, minced
  • 1 tablespoon of vegetable oil
  • 1 teaspoon of salt
  • 1 teaspoon of black pepper
  • 1 cup of water

Equipment

  • Large pot
  • Cutting board
  • Knife
  • Wooden spoon

Method

  1. Wash the sweet potato leaves and remove any tough stems or veins.
  2. Chop the leaves into small pieces and set aside.
  3. In a large pot, heat the vegetable oil over medium heat.
  4. Add the diced onions and minced garlic to the pot and sauté until the onions are translucent.
  5. Add the diced tomatoes to the pot and stir well.
  6. Cook the tomatoes for a few minutes until they start to soften, stirring occasionally.
  7. Add the chopped sweet potato leaves to the pot and stir well.
  8. Add the salt and black pepper to the pot and stir well.
  9. Add the water to the pot and stir well.
  10. Cover the pot and simmer for 30 minutes, stirring occasionally.
  11. Remove the pot from the heat and serve the sweet potato leaves hot.

Notes

This recipe serves 4 people. You can serve it as the main dish or as a side dish to compliment other African meals. Sweet potato leaves can be substituted with spinach or kale.

Nutrition Info

  • Calories: 90
  • Protein: 5 grams
  • Fat: 3 grams
  • Carbohydrates: 15 grams
  • Fiber: 5 grams
  • Sugar: 5 grams
  • Sodium: 600 mg

Recipe Tips

  • You can add more water to the pot if the sweet potato leaves start to dry out while cooking.
  • You can add some chopped meat or fish to the pot for added protein.
  • You can add some hot pepper or chili powder to the pot if you like spicy food.

Enjoy this delicious and nutritious African sweet potato leaves recipe!


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