Spinach – (M’chicha) – East African

May 16, 2023May 16, 20230 17

M'chicha (East African Spinach) Recipe

by The Chefin Vegetarian

Prep

10 min

Cook

25 min

Ready In

35 min

Level

Easy

Rating

Ingredients

	1/2 cup onion , finely chopped
	2 ounces butter ( or margarine )
	1 cup peanuts , finely chopped ( or ground )
	2 packages frozen spinach , chopped , thawed
	1/2 teaspoon salt
	2 -3 drops Tabasco sauce
	2 tablespoons coconut , grated ( optional )

Nutrision Information

Servings Per Recipe

Calories

285

Sugar

Fat

24g

M'chicha, also known as East African spinach, is a popular dish in Tanzania, Kenya, and other African countries. This vegetarian recipe uses only a handful of ingredients, including frozen chopped spinach, onion, peanuts, and a touch of Tabasco sauce for a bit of spice. The peanuts add a nutty flavor and satisfying crunch to the dish, while the spinach provides a range of essential vitamins and minerals. This recipe can be enjoyed as a side dish or as a main course with rice or another grain.

Instructions

1.	Melt butter in a pan and sauté onions for 2-3 minutes until translucent.
2.	Add peanuts and continue to sauté, stirring frequently, for about 5 minutes until the peanuts are lightly toasted.
3.	Add the spinach, salt, and Tabasco to the pan, and continue to cook, stirring occasionally, for about 15 minutes until the spinach is fully cooked and the liquid has evaporated.
4.	If desired, top the dish with grated coconut before serving.

PROS

M’chicha is a tasty and flavorful way to enjoy spinach.

This recipe is vegetarian and uses only a handful of ingredients, making it simple and easy to prepare.

Spinach is a nutrient-dense vegetable that is low in calories and high in vitamins, minerals, and antioxidants.

CONS

This recipe does use butter and peanuts, which may be high in fat for some dietary restrictions.

The Tabasco sauce adds a bit of spice, which may not be suitable for those who prefer milder flavors.

HEALTH & BENEFITS

Spinach is a rich source of iron, calcium, and vitamins such as A, C, and K.
It is also high in antioxidants, which protect against cellular damage and reduce the risk of chronic diseases such as cancer and heart disease.
Peanuts are a good source of plant-based protein and healthy fats, which can help regulate cholesterol levels and protect cardiovascular health.