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    Home » African Recipes » African Stews

    Nov 7, 2024

    Fumbwa (Congolese Spinach Stew Recipe)

    Published on Nov 7, 2024. Updated on Nov 24, 2024. By Tayo. This post may contain affiliate links. See Disclosure. 10 Comments

    Jump to Recipe
    fumbwa congolese spinach stew

    Fumbwa is a lip-smacking, tasty dish from the Democratic Republic of Congo that is highly satisfying and nutritious!

    fumbwa congolese recipe

    This wild spinach stew combines exceptional flavors and healthy fats and proteins to make an excellent low-carb meal.

    What is Fumbwa made of?

    Fumbwa is made primarily from wild spinach (fumbwa leaves) found in Congo and throughout tropical Africa. Botanically known as gnetum africanum, wild spinach is rich in Vitamins A, C, K, iron, and folate. 

    This delectable African soup is cooked with palm oil, smoked or dried fish, catfish, pepper, onions, and peanut butter. 

    You don't need any other protein to make this soup; the smoked dried fish add so much wonderful flavor to this dish!

    Ingredients Used

    ingredients used in making fumbwa
    • Vegetables: Fresh baby spinach, tomatoes, habanero pepper, onion, garlic.
    • Proteins: I use smoked dried catfish for this recipe. I usually get it from an African store. It delivers a really unique flavor you wouldn't get if you use other animal proteins. But if you can't find any nearby, you can use any protein of your choice.
    • Spices: Bouillon powder, black pepper, salt. You can use chicken stock cube instead of bouillon powder.
    • Other ingredients: Palm oil, peanut butter, and stock. The combination of red palm oil and peanut butter really enhances the flavor of this dish.

    How To Make Fumbwa

    collage showing steps to making congolese spinach stew
    1. Soak the smoked fish in hot water for a few minutes.
    2. Chop the spinach and rinse, then place in a colander to drain the excess water.
    3. De-bone the smoked fish and break them into medium pieces. Rinse them out thoroughly.
    4. Chop the onions, tomato & habanero pepper, and mince the garlic.
    5. Add one cup of water and one cup of stock to a large pot and bring to a boil, then add the chopped spinach to it and simmer for 10 minutes.
    6. Add the smoked fish, diced tomatoes, pepper, onion, garlic, bouillon powder, salt, and black pepper.
    7. Bring to a boil and simmer for about 10 minutes.
    8. Add the peanut butter and palm oil and simmer for another 10 minutes on low heat.  
    collage showing steps to making congolese spinach stew

    Storing and Reheating

    Fumbwa soup keeps well in the fridge for a few days. If you want to store it for longer, you can also freeze it for a few months.

    To reheat, let it sit out and thaw completely before heating on a low burner. You can add a little water to prevent it from burning.

    What can I eat Fumbwa with?

    Like many African stews, Fumbwa is very versatile. It goes splendidly with many types of fufu, rice, noodles, or even boiled unripe plantains.

    For a low-carb option, this delicious soup can be enjoyed with keto fufu dishes or with cauliflower rice.

    closeup shot of fumbwa recipe

    Tips and variations

    • Don't worry if you live in a county where it's hard to get traditional fumbwa leaves. You can safely substitute with spinach or kale and collards greens. 
    • Depending on your preference, you may leave out the habanero pepper to reduce heat or add cayenne pepper for a little more heat.
    • Always taste for salt before you add any since the stock already has some salt in it.
    • You can use a cup of ground roasted peanuts instead of peanut butter to form a peanut paste. 
    • You can also use tomato sauce instead of tomatoes to make this recipe.

    Check out these other delicious African stews and soups!

    • Efo Riro (Nigerian Spinach Stew)
    • Edikang Ikong Soup
    • African Chicken Peanut Stew
    • Nigerian Turkey Stew
    • African Cabbage Stew
    • Banga Soup
    • Nigerian Stew
    Fumbwa spinach stew on a white plate

    📖 Recipe

    fumbwa recipe

    Fumbwa (Congolese Spinach Stew Recipe)

    Fumbwa is a lip-smacking, tasty dish from the Democratic Republic of Congo that is highly satisfying and nutritious!
    4.50 from 4 votes
    Print Pin SaveSaved!
    Course: Soups & Stews
    Cuisine: African
    Diet: Gluten Free
    Prep Time: 10 minutes minutes
    Cook Time: 30 minutes minutes
    Total Time: 40 minutes minutes
    Servings: 8
    Calories: 411kcal
    Author: Tayo Oredola
    Prevent your screen from going dark

    Ingredients

    • ½ onion chopped
    • 2 garlic cloves minced
    • 3 pieces smoked catfish approx 8oz
    • 2 tablespoon palm oil
    • 4 tablespoon peanut butter
    • 2 tomatoes chopped
    • 4 cups spinach
    • 1 teaspoon bouillon powder
    • ½ teaspoon salt
    • 1 teaspoon black pepper
    • 1 cup stock
    • 1 habanero optional
    • 1 cup water

    Instructions

    • Soak the smoked fish in hot water for a few minutes.
      3 pieces smoked catfish
    • Chop the spinach and rinse, then place in a colander to drain the excess water.
      4 cups spinach
    • De-bone the smoked fish and break them into medium pieces. Rinse them out thoroughly.
    • Pour in one cup of water and one cup of stock to a pot and bring to a boil.
      1 cup stock, 1 cup water
    • Add the chopped spinach to it and simmer for 10 minutes.
    • Add the smoked fish, diced tomatoes, habanero pepper, onion, garlic, and spices.
      ½ onion, 2 garlic cloves, 2 tomatoes, 1 teaspoon bouillon powder, ½ teaspoon salt, 1 habanero, 1 teaspoon black pepper
    • Bring to a boil and simmer for about 10 minutes.
    • Add the peanut butter and palm oil and simmer for another 10 minutes.
      4 tablespoon peanut butter, 2 tablespoon palm oil

    Notes

    This recipe serves 8 and contains 3 net carbs per serving
    • Don't worry if you live in a county where it's hard to get traditional fumbwa leaves. You can safely substitute with spinach or kale and collards greens.
    • Depending on your preference, you may leave out the habanero pepper to reduce heat or add cayenne pepper for a little more heat.
    • Always taste for salt before you add any since the stock already has some salt in it.
    • You can use a cup of ground roasted peanuts instead of peanut butter.

    Nutrition

    Calories: 411kcal | Carbohydrates: 4g | Protein: 58g | Fat: 18g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Cholesterol: 196mg | Sodium: 399mg | Potassium: 1351mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1589IU | Vitamin C: 9mg | Calcium: 66mg | Iron: 1mg
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    Reader Interactions

    Comments

    1. Ida says

      August 10, 2024 at 11:42 am

      Very taste dish!! But I want to do small correction. Fumbwa is not spinach is indeed eru leaves although spinach work has well but fumbwa or Nfumbwa is made of another type of leaf.( Eru)

      I will try this recipe out with spinach

      Reply
      • Tayo Oredola says

        August 29, 2024 at 12:58 pm

        Thanks for letting me know, Ida. I'm glad you enjoyed it!

        Reply
    2. Chisimdi says

      May 31, 2024 at 1:01 pm

      I just remembered. Do you have egusi stew recipe here, If you don't have, Please make one.
      I know how to cook it. But I feel your recipe will be tasty and rich like other of your recipes
      Thank you

      Reply
      • Tayo Oredola says

        May 31, 2024 at 10:30 pm

        Yes, I have an Egusi recipe: https://lowcarbafrica.com/nigerian-egusi-soup/

        Reply
    3. Chisimdi says

      May 31, 2024 at 12:59 pm

      Can I fry the ingredients in the oil and peanut butter before adding water and boiling

      Reply
      • Tayo Oredola says

        May 31, 2024 at 10:51 pm

        I didn't try that but let me know if you do!

        Reply
    4. She says

      February 05, 2022 at 2:31 pm

      3 stars
      Hello I am glad to have found your block 🙂 and I like your recipe very much the only thing I would change would be the palm oil, what can I replace it with?

      Reply
      • Tayo says

        February 05, 2022 at 11:15 pm

        You can use olive oil instead.

        Reply
    5. Jazz says

      October 01, 2021 at 11:46 pm

      Since dried catfish comes in a variety of sizes, what is the total approximate weight of the 3 dried catfish required in this recipe? Thanks!!

      Reply
      • Tayo says

        October 05, 2021 at 2:58 pm

        Hi, it's roughly 8oz. I'll update the recipe card. Thanks!

        Reply
    4.50 from 4 votes (3 ratings without comment)

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