Vegan Saka Saka: Congolese Cassava Leaf Soup/Stew

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This recipe for Vegan Saka Saka (Congolese Cassava Leaf Stew) came from my podcast guest, Murielle Banackissa, the author of the vegan cookbook Savoring. Make sure you listen to her episode 170 A Cookbook Worth the Wait while you make Murielle's Cassava Leaf Soup!

Saka Saka is a vibrant, healthy green stew popular in many West African countries, including many Murielle's home country, the Republic of Congo. Each country, region, and family has their own version. Murielle's draws upon her memories of the Congolese heat and the flavors in the Sunday feasts they hosted in her childhood home.

Look, Flavor, and Texture

Look: 

• The bright greens of the spinach and cassava leaves are so distinctively beautiful.

Flavor:

• As Murielle says in her cookbook, "This is the kind of dish in which flavors unravel exponentially with time. As you let the greens, the garlic, the peppers, the onions, and the peanut butter all cook down together, it's as if a rainbow of flavors start to appear."

Texture:

• Adjust the amount of broth to shift from stew to soup.

Murielle's Memories of Saka Saka

• Murielle discussed her memories of huge family feasts after church in the Republic of Congo, where she was raised. 
• Later, when she immigrated to Canada, the Congolese community at her father's church made this stew 
• Murielle says, "Funnily enough, it's only when I became vegan that I got the urge to try cooking it myself, making it plant-based by leaving out the fish of the traditional dish. I am so glad I did try it because now I can share this incredible recipe that is near and dear to my heart." 

Top Tip

• Don't rush this recipe! You need time to drain the cassava leaves and time to let the flavors mingle slowly as they simmer.

Frozen vs. Dry vs. Fresh Cassava Leaves

Leaves of the Cassava plant are not as popular in recipes as those from cassava root flour. So it may be a little trickier to source these, but fear not - they may be closer than you realize.

• Frozen: Any African store/market will have frozen Cassava leaves. Mine had several brands. (Note: You may find them under the name Pondu)
• Dry: You can buy them dried, pounded leaves on Amazon. However, Murielle cautions against this because it's almost impossible to hydrate them in the same proportion as frozen cassava leaves.
• Fresh: Theoretically, it is possible to pound your own - or use a food processor - but it is difficult to find fresh cassava leaves. And even if you do, you have the same issue as with dried: it's hard to know the hydration ratio used by the frozen companies, so your quantities could be wildly off the recipe.

Health Benefits of Cassava Leaf Stew

Here are 10 potential health benefits:

1. Rich in Nutrients: Cassava leaves are a good source of essential nutrients including vitamins A, B, and C, as well as minerals like calcium, iron, and potassium.
2. High in Antioxidants: The stew may contain antioxidants like flavonoids and phenolic compounds, which help neutralize harmful free radicals in the body and reduce oxidative stress.
3. Supports Immune Function: Vitamin C present in cassava leaves can help boost the immune system, aiding in the body's defense against infections and illnesses.
4. Promotes Digestive Health: Cassava leaves are a good source of dietary fiber, which can promote healthy digestion, prevent constipation, and support gastrointestinal health.
5. May Help Lower Blood Pressure: Potassium, found in cassava leaves, is known to help regulate blood pressure by counteracting the effects of sodium and promoting vasodilation.
6. Aids in Wound Healing: Vitamin C and iron in cassava leaves are essential for collagen production and wound healing processes in the body.
7. Contributes to Bone Health: Calcium and vitamin K in cassava leaves are important for bone health, helping to maintain bone density and prevent conditions like osteoporosis.
8. Potential Anti-inflammatory Properties: Certain compounds in cassava leaves may possess anti-inflammatory properties, which could help alleviate inflammation-related conditions.
9. Supports Healthy Vision: Vitamin A is present in cassava leaves and is crucial for maintaining healthy vision and may help prevent conditions like night blindness and age-related macular degeneration.
10. Energy Boost: Cassava leaves contain carbohydrates that provide a sustainable source of energy, making it a nourishing meal option to fuel daily activities.

Ingredients & Substitutions

• Avocado oil - Saka Saka is traditionally with red palm oil, although there is some controversy about this ingredient. Here's an synopsis of the arguments and an opinion from Afia, The African Vegan. Murielle recommends Avocado Oil. Any neutral oil will work. 
• Large onion. Murielle calls for red onion, but any will be ok. 
• Garlic cloves
• Green pepper
• Frozen Cassava leaves, thawed and drained. See note on Cassava leaves above.
• Fresh spinach. Baby or full leaf will work equally well. 
• Habanero pepper - could also use Scotch Bonnet Pepper; may even be more traditional
• Broth OR water and stock cubes (bullion)
• Green onions (spring onions)
• Natural peanut butter - less sugar than commercial peanut butter
  Optional Garnishes
• Chopped peanuts
• Hot sauce, such as sambal oelek
• Chopped parsley or green onion

Variations on Recipe

Murielle's version is a vegan cassava leaf stew. The protein comes from the cassava leaves and peanut butter. Across Central Africa there are many versions that include other protein options. Here are a few you can try:

• Here's a version with traditional dried fish or fish flakes from SheCooksItAll.
• From Sierra Leone: made with dried shrimp and smoked chicken, here's a version from Immaculate Bites.
• For another vegan version, here's a recipe with tofu from The Canadian African.

Basic Instructions

• Defrost and thaw cassava leaves.
• Saute onions, bell pepper, and garlic.
• Add greens, hot pepper, and broth, and simmer for 90 minutes.
• Add in natural peanut butter and continue to simmer for 15 minutes longer.

Serve With

• White rice
• Coconut rice
• Fried plantains or Ghanaian Kelewele
• Fufu

Storage & Food Safety

1. Thaw Properly: Thaw frozen cassava leaves or spinach in the refrigerator overnight or use the defrost setting on your microwave. Avoid thawing at room temperature to prevent the growth of harmful bacteria.
2. Handle with Clean Hands: Always wash your hands thoroughly with soap and water before handling frozen cassava leaves or spinach to prevent cross-contamination.
3. Cook Thoroughly: Ensure that frozen cassava leaves or spinach are cooked thoroughly before consumption. Cooking helps kill any bacteria that may be present and makes the vegetables safe to eat.
4. Use High Heat: When cooking frozen cassava leaves or spinach, use high heat to ensure that they are cooked evenly and thoroughly. This helps eliminate any potential bacteria or pathogens.
5. Avoid Re-freezing: Once you've thawed frozen cassava leaves or spinach, avoid refreezing them. Refreezing can affect the quality and safety of the vegetables.
6. Store Properly: If you have leftovers, store them promptly in the refrigerator and consume them within a few days. Do not leave cooked cassava leaves or spinach at room temperature for an extended period.
7. Check for Contamination: Before cooking, visually inspect the frozen cassava leaves or spinach for any signs of freezer burn, discoloration, or off-odors. If they appear to be spoiled, discard them immediately.

Equipment List

• Large saucepan
• Airtight container

More African Recipes

More Vegan Recipes

Listen to Murielle's Episode

Murielle Banackissa is a 3 time guest on The Storied Recipe - well, technically 2x guest, but her first interview was so rich we split it into 2 episodes - Ep. 024 From Sunny Africa to Snowy Canada and Ep. 025 Going Vegan! 

Murielle has been working on her debut cookbook for 4 years and last month, it was finally released to immediate acclaim. For the last 4 years, I’ve known, for sure that whatever Murielle produced would be well worth the wait. And indeed, her cookbook is visually stunning and full of vegan recipes that are inspired by her own global heritage - and that appeal to omnivores like me and my family. I’ve already given a copy of this book to a friend of mine, who excitedly texted me to say she had as many recipes dogeared as I have in my copy. 

In today’s interview, Murielle is full of wisdom, discussing how she tackled this project while keeping intact a life that aligns with her values, her somewhat unorthodox approach to creating vegan recipes (which, by the way, is reflected in the Saka Saka, or Cassava Leaf Stew, recipe that she shares with us), her faith in what’s to come, and even, for us photographers, some technical expertise on how to print images with perfect colors - plus a lot more. 

Although we’ve never met and our communication may be sporadic, I consider Murielle to be a true friend. While our personal and professional paths for the last 4 years have been markedly different, we both have a strong sense that they’ve been guided by God and support one another in all of our respective endeavors. It’s in that spirit that I am so honored to introduce Murielle to you today and thank you so, so much for being here!

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Recipe

Vegan Saka Saka: Congolese Cassava Leaf Soup Recipe

This vegan Saka Saka recipe from Murielle comes from her childhood, where she enjoyed this comforting, rich stew with just enough heat to remind her of the hot Congolese sun and sand.

5 from 1 vote

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Prep Time 30 minutes mins

Cook Time 40 minutes mins

Course Main, Stew

Cuisine African, Congolese

Servings 4 servings

Calories 144 kcal

Ingredients

  

1x2x3x

• 1 tablespoon Avocado oil
• 1 cup diced Red onion
• 4 Garlic cloves, minced
• 1 large Green bell pepper, diced
• 2.5 cups Cassava leaves (a 18oz/500g frozen package), thawed and drained
• 2 1/2 cups (4½ oz/125 g) fresh spinach (packed)
• 1/4 Habanero pepper, chopped (see note)
• 2 1/2 cups Vegetable broth or vegan chicken broth
• 1/2 teaspoon Sea salt, plus more to taste
• 1/4 teaspoon Black pepper, plus more to taste
• 2 Green onions, chopped
• 3 tablespoon natural Crunchy or creamy peanut butter

Optional Garnishes

• Chopped peanuts
• Hot sauce, such as sambal oelek
• Finely chopped parsley or green onion

Instructions

 

• Heat a large saucepan over medium heat.
• Add the avocado oil and onion and cook, stirring occasionally with a wooden spoon, for 8 minutes, until the onion is translucent and starting to brown.
• Add the garlic and bell pepper, and cook for 1 minute.
• Stir in the cassava leaves, spinach, habanero, broth, salt, and pepper.
• Bring the mixture to a boil over high heat, then reduce the heat to low and cook for 1 hour 30 minutes, covered, stirring occasionally.
• Add the green onions and peanut butter. Stir and let simmer, uncovered, for 15 minutes.
• Taste and adjust the seasonings to your liking.
• Garnish with peanuts, hot sauce, and parsley. Serve hot alongside coconut rice, pan-fried plantains, and fufu.
• Store in the fridge in an airtight container for up to 5 days.

Notes

• One note from Murielle: "Depending on your heat tolerance, the amount of habanero pepper can really vary. If you are super sensitive to heat, simply skip it in this recipe or use a quarter but remove the seeds. On the other hand, if you love the heat, you can use half or an entire habanero pepper, seeds included."
• Make sure to listen to Murielle in her episode A Cookbook Worth the Wait while you make your Saka Saka!

Nutrition

Calories: 144kcalCarbohydrates: 12gProtein: 5gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 956mgPotassium: 356mgFiber: 3gSugar: 5gVitamin A: 2.29IUVitamin C: 44mgCalcium: 48mgIron: 1mg

Keyword Cassava Leaf Soup, easy, Vegan, Vegan Saka Saka, vegetarian

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