You are currently viewing African Peanut and Leafy Green Stew with Toasted Sunflower Seeds

African Peanut and Leafy Green Stew with Toasted Sunflower Seeds

This exceptionally creamy, peanut-infused stewed leafy greens, AKA Muriwo unedovi has been passed down over the years, filled with protein, antioxidants and flavour. This take on combining two of Africa’s favourite foods is sure to find its way as a favourite in your home.

Kale: Exceptional amounts of vitamin A, C & K, rich in magnesium, iron.

Peanut Butter: High in protein, magnesium, iron.

Spinach: Rich in vitamin A, B2, C, K, magnesium, iron and antioxidants.

Serves: 5 servings

Time: 15 Minutes

Level: Easy-Peazy

What You’ll Need:

  • 60ml B-well Olive & Canola Blend
  • 1 cup spinach leaves & stalks, thinly shredded
  • 1 cup kale leaves, thinly shredded
  • 1 cup pumpkin/beetroot/swiss chard leaves, thinly shredded
  • 2 garlic cloves, minced
  • 1 onion, diced
  • 2 small tomatoes, diced
  • ½ Tbsp red chili powder
  • ½ tsp ground cumin
  • ½ tsp ground coriander
  • ½ Tbsp Salt
  • ½ tsp black pepper
  • 2 Tbsp peanut butter, smooth or chunky
  • ¼ cup sunflower seeds

How to Make:

  1. Heat the B-well Olive & Canola Blend in a frying pan, add the chopped onions and fry until soft.
  2. Add the spices and garlic, stirring with the onions and fry until mixture is golden and brown.
  3. Add the shredded spinach, kale and greens and cook for 5 min, stirring occasionally.
  4. Add the chopped tomatoes and cook for another 2 min.
  5. Add the peanut butter and a small splash of water, stirring until it’s all blended and thick. Add more water slowly till desired thickness.
  6. Replace the lid of the pan, reduce heat to low and allow mixture to simmer and cook for 3-5 min.
  7. Meanwhile, in a dry pan on medium heat, toast the sunflower seeds till light brown and crunchy.
  8. Your leafy greens in peanut butter, Muriwo unedovi is complete. Now top with the toasted sunflower seeds.
  9. Best served with brown rice, coarse mielie meal or pap or sweet potato. Perfect as a side dish!

With thanks to B-well Foods and our friends at The Plant Powered Show, Africa’s premier plant-based food, drink and lifestyle event.


Fertility Show Africa offers those struggling to conceive, and those on a journey to parenthood a unique opportunity to meet face-to-face, in-person or virtually, with a wide range of experts, at one time and in an intimate space where they can engage, ask questions, find answers and gather information from some of Africa’s best specialists, embryologists, nurses, psychologists, social workers and wellness support experts.