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Ifisashi

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15 minutes
Prep
25 minutes
Cook

Ingredients

  • 500 g (1 lb) mixed vegetables (pumpkin leaves, okra and/or spinach), chopped
  • 150 g (2/3 cup) smooth groundnut (peanut) paste
  • 1 onion, chopped
  • 2 tomatoes, chopped
  • 1 tbsp vegetable oil
  • 250 ml (1 cup) water
  • 1 red chilli, finely chopped (optional)
  • Salt, to taste

Method

  1. Heat the oil in a large saucepan over medium heat and sauté the onion until softened, about 4 minutes.
  2. Add the tomatoes and cook until they break down, about 6 minutes.
  3. Add the chopped vegetables along with the water, cover, and simmer for 10-12 minutes until tender.
  4. Ladle a little of the hot cooking liquid into a bowl with the groundnut paste and whisk until smooth, then stir this mixture back into the pot.
  5. Simmer uncovered for a further 6-8 minutes, stirring frequently, until the sauce thickens and coats the vegetables.
  6. Season with salt and chilli if using, and serve hot alongside nshima or rice.

Introduction: Ifisashi is one of Zambia’s most beloved dishes, combining a medley of vegetables — often pumpkin leaves, okra, or mixed greens — with a rich, creamy groundnut sauce.

Cultural Background: Ifisashi is one of Zambia’s most beloved dishes, combining a medley of vegetables — often pumpkin leaves, okra, or mixed greens — with a rich, creamy groundnut sauce. It’s a comforting, protein-rich lunch found in homes across the country, particularly in Bemba-speaking regions.

Tips: Tempering the groundnut paste with hot liquid before adding it prevents lumps forming in the sauce. Stir frequently once the paste is added, as the sauce can catch on the bottom of the pan. Use a mix of vegetables for the most traditional, well-rounded flavour.

Variations: Add dried kapenta (small dried fish) for a traditional protein-rich variation. Use pumpkin leaves alone for the most classic version. Add a squeeze of lemon at the end for brightness. Naturally vegan as written when made without added fish; no conversion needed.

Storage: Refrigerate in an airtight container for up to 3 days.

Reheating: Reheat gently on the stovetop over low heat, stirring frequently and adding a splash of water if needed.

Nutrition: Per serving (approx.): 270 kcal, 10 g protein, 16 g carbohydrates, 19 g fat, 6 g fibre.

FAQs:

Q: What vegetables work best in ifisashi?

A: Pumpkin leaves are the most traditional choice, though okra, spinach or a mix of greens all work well.

Q: Is this dish filling enough as a main?

A: Yes, thanks to the groundnut paste, it’s rich and satisfying, especially served with nshima.

Q: Can I add fish to this dish?

A: Yes, dried kapenta is a common traditional addition for extra protein and flavour.

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