Welcome to the vibrant world of Beninese cuisine, where flavors dance and ingredients sing tales of tradition and culture. In the heart of West Africa lies Benin, a country renowned for its rich culinary heritage. Among its diverse array of dishes, Gboma Manioc stands out as a beloved delicacy, cherished for its hearty flavors and cultural significance.

Gboma Manioc is a traditional Beninese dish that celebrates the bounty of the land, featuring the humble cassava root as its star ingredient. This nutritious tuber, also known as manioc or yuca, takes center stage in this recipe, offering a delightful blend of texture and taste.

In this culinary journey, we will explore the intricacies of preparing Gboma Manioc, from selecting the freshest ingredients to mastering the art of seasoning and cooking. Join us as we delve into the essence of Beninese cuisine and discover the flavors that have delighted generations.

Get ready to tantalize your taste buds and embark on a culinary adventure through the vibrant streets of Benin as we unveil the secrets of Gboma Manioc.

Ingredients:

• 500g fresh cassava leaves (Gboma)
• 500g cassava root (manioc/yuca), peeled and cut into cubes
• 2 medium tomatoes, diced
• 1 medium onion, finely chopped
• 2-3 tablespoons palm oil
• 2-3 cloves of garlic, minced
• 1 teaspoon ginger, grated
• 1-2 hot chili peppers, chopped (adjust to taste)
• Salt to taste
• Water, as needed

Instructions:

Prepare the Cassava Leaves:

1- Wash the cassava leaves thoroughly under running water to remove any dirt or impurities. Drain and finely chop the leaves.

Boil the Cassava Root:

1- In a large pot, bring water to a boil and add the cubed cassava root. Cook until the cassava is tender but not mushy, about 15-20 minutes. Drain and set aside.

Prepare the Sauce:

1- Heat the palm oil in a large skillet or saucepan over medium heat. Add the chopped onions and sauté until they are translucent, about 3-4 minutes.

2- Stir in the minced garlic, grated ginger, and chopped chili peppers. Cook for another 2-3 minutes until fragrant.

3- Add the diced tomatoes to the skillet and cook until they soften and release their juices, about 5-7 minutes.

Cook the Cassava Leaves:

1- Once the tomatoes have softened, add the chopped cassava leaves to the skillet. Stir well to combine with the tomato mixture.

2- Reduce the heat to low, cover the skillet, and let the cassava leaves simmer in the sauce for about 20-25 minutes, stirring occasionally. Add water if needed to prevent sticking and to achieve your desired consistency.

Combine Cassava Leaves and Root:

1- Once the cassava leaves are tender and cooked through, add the boiled cassava root to the skillet. Stir gently to combine with the sauce and cook for an additional 5-7 minutes to allow the flavors to meld together.

2- Season with salt to taste, adjusting as needed.

Serve:

1- Remove the skillet from heat and let the Gboma Manioc cool slightly before serving. Serve hot as a main dish accompanied by rice, fufu, or any other side of your choice.

Enjoy the authentic flavors of Benin with this delicious Gboma Manioc recipe, a true celebration of West African cuisine!

Nutritional Values:

Here are approximate nutritional values for the listed ingredients per serving, based on standard nutritional databases:

Fresh Cassava Leaves (500g):

• Calories: 100
• Carbohydrates: 22g
• Protein: 4g
• Fat: 1g
• Fiber: 7g

benefit:

• Rich source of vitamins A, B, and C
• High in antioxidants
• Contains minerals such as calcium, iron, and potassium
• Provides dietary fiber, aiding digestion and promoting gut health

Cassava Root (500g):

• Calories: 600
• Carbohydrates: 150g
• Protein: 4g
• Fat: 1g
• Fiber: 4g

benefit:

• Excellent source of carbohydrates for energy
• Contains vitamin C, important for immune function and collagen production
• Provides dietary fiber, promoting digestive health
• Contains minerals such as calcium, magnesium, and potassium, essential for bone health and muscle function

Tomatoes (2 medium):

• Calories: 40
• Carbohydrates: 9g
• Protein: 2g
• Fat: 0g
• Fiber: 3g

benefit:

• High in vitamin C and antioxidants, which support immune function and reduce inflammation
• Good source of vitamin K, important for blood clotting and bone health
• Contains lycopene, a powerful antioxidant linked to reduced risk of certain cancers
• Provides dietary fiber, promoting digestive health

Onion (1 medium):

• Calories: 40
• Carbohydrates: 10g
• Protein: 1g
• Fat: 0g
• Fiber: 2g

benefit:

• Rich in antioxidants, particularly quercetin, which may have anti-inflammatory and heart-protective effects
• Contains sulfur compounds with potential health benefits, including improved immune function and reduced risk of certain cancers
• Good source of vitamin C and chromium, which may help regulate blood sugar levels

Palm Oil (2-3 tablespoons):

• Calories: 240-360 (depending on quantity)
• Fat: 28-42g (depending on quantity)

benefit:

• Contains vitamin E, a powerful antioxidant that protects cells from damage
• Rich in carotenoids, which are beneficial for eye health and may reduce the risk of certain diseases
• Provides healthy fats that support brain function and heart health
• Contains tocotrienols, a type of vitamin E that may have anti-inflammatory and cholesterol-lowering effects

Garlic (2-3 cloves):

• Calories: 10
• Carbohydrates: 2g
• Protein: 0g
• Fat: 0g
• Fiber: 0g

benefit:

• Contains allicin, a sulfur compound with potent antibacterial and antiviral properties
• Rich in antioxidants that may reduce the risk of certain chronic diseases
• Supports heart health by lowering cholesterol and blood pressure
• Contains compounds that may boost immune function and reduce the severity of colds and flu

Ginger (1 teaspoon):

• Calories: 2
• Carbohydrates: 0.5g
• Protein: 0g
• Fat: 0g
• Fiber: 0g

benefit:

• Known for its anti-inflammatory properties, which may help reduce pain and inflammation in conditions like arthritis
• Supports digestive health by reducing nausea, indigestion, and bloating
• Contains antioxidants that protect against oxidative stress and may reduce the risk of chronic diseases
• Has antimicrobial properties that may help fight infections

Hot Chili Peppers (1-2 peppers):

• Calories: 10-20 (depending on quantity)
• Carbohydrates: 2-4g (depending on quantity)
• Protein: 0-1g (depending on quantity)
• Fat: 0-1g (depending on quantity)
• Fiber: 1-2g (depending on quantity)

benefit:

• Contains capsaicin, which may help boost metabolism and promote weight loss
• Has anti-inflammatory properties that may help reduce pain and inflammation
• Contains vitamin C, which supports immune function and collagen production
• May help improve cardiovascular health by lowering blood pressure and cholesterol levels

Note: Nutritional values are approximate and can vary based on factors such as cooking methods and specific varieties of ingredients used. Additionally, the values provided are per serving and may vary based on portion size.