Welcome to the heart of Beninese cuisine, where vibrant flavors and cultural heritage converge to create a culinary experience like no other. In the bustling markets and humble kitchens of Benin, traditional recipes are cherished treasures, passed down through generations as a testament to the nation's rich history and diverse influences.

One such beloved dish is Soglo, a flavorful and aromatic delicacy that embodies the essence of Beninese cooking. Combining locally sourced ingredients with ancient cooking techniques, Soglo is more than just a meal – it's a celebration of community, family, and the abundance of the land.

Join us on a culinary journey as we delve into the intricacies of preparing authentic Benin Soglo. From the bustling streets of Cotonou to the tranquil villages of the countryside, we'll explore the origins of this beloved dish and uncover the secrets to recreating its unmistakable flavors in your own kitchen.

Get ready to tantalize your taste buds and awaken your senses as we embark on this delicious adventure through the vibrant culinary landscape of Benin.

Ingredients:

• 2 cups dried black-eyed peas, soaked overnight
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon ground coriander
• 1 teaspoon ground ginger
• 1 teaspoon ground red pepper (optional, adjust to taste)
• Salt to taste
• Vegetable oil for frying

Instructions:

1- Drain and rinse the soaked black-eyed peas thoroughly. Place them in a blender or food processor.

2- Add the chopped onion, minced garlic, ground coriander, ground ginger, ground red pepper (if using), and salt to the blender or food processor with the black-eyed peas.

3- Blend the mixture until it forms a coarse paste. You may need to stop and scrape down the sides of the blender or food processor a few times to ensure even blending.

4- Transfer the blended mixture into a bowl and mix it well to ensure that all the ingredients are evenly incorporated.

5- Heat vegetable oil in a frying pan or skillet over medium heat. Make sure the oil is hot but not smoking.

6- Using a spoon or your hands, shape the bean paste mixture into small patties or cakes, about 2 inches in diameter and 1/2 inch thick.

7- Carefully place the bean cakes into the hot oil, being careful not to overcrowd the pan. Fry them in batches if necessary.

8- Fry the bean cakes for 3-4 minutes on each side, or until they are golden brown and crispy.

9- Once cooked, remove the bean cakes from the oil and place them on a paper towel-lined plate to drain off any excess oil.

10- Serve the Benin Soglo hot as a delicious appetizer or snack. You can enjoy them on their own or with your favorite dipping sauce.

Enjoy the authentic flavors of Benin with these crispy and flavorful fried bean cakes!

Nutritional Values:

Here are the approximate nutritional values for the ingredients used in the Benin Soglo recipe:

Dried black-eyed peas (2 cups, soaked overnight):

• Calories: 460 kcal
• Protein: 28 g
• Carbohydrates: 84 g
• Fiber: 20 g
• Fat: 2 g
• Iron: 7.2 mg
• Magnesium: 189 mg
• Phosphorus: 543 mg
• Potassium: 1,360 mg

benefit:

• Excellent source of plant-based protein.
• High in dietary fiber, promoting digestive health.
• Rich in iron, magnesium, phosphorus, and potassium, essential for various bodily functions.

Onion (1 medium):

• Calories: 44 kcal
• Protein: 1 g
• Carbohydrates: 10 g
• Fiber: 2 g
• Fat: 0 g
• Vitamin C: 12 mg
• Vitamin B6: 0.2 mg
• Folate: 28 mcg
• Potassium: 233 mg

benefit:

• Contains antioxidants that may reduce the risk of chronic diseases.
• Good source of vitamin C, promoting immune health.
• Provides folate, important for cell division and DNA synthesis.

Garlic (2 cloves):

• Calories: 8 kcal
• Protein: 0.4 g
• Carbohydrates: 1.8 g
• Fiber: 0.1 g
• Fat: 0 g
• Vitamin C: 1.2 mg
• Calcium: 12 mg
• Iron: 0.1 mg
• Potassium: 36 mg

benefit:

• Contains compounds with potential health benefits, including allicin, which may help lower cholesterol and blood pressure.
• Rich in antioxidants, supporting immune function and reducing the risk of certain diseases.
• May have anti-inflammatory and antibacterial properties.

Ground coriander (1 teaspoon):

• Calories: 5 kcal
• Protein: 0.2 g
• Carbohydrates: 1 g
• Fiber: 0.5 g
• Fat: 0.3 g
• Calcium: 10 mg
• Iron: 0.2 mg
• Magnesium: 5 mg
• Potassium: 25 mg

benefit:

• Contains antioxidants that may help reduce inflammation and promote heart health.
• Good source of dietary fiber, aiding in digestion.
• Provides essential minerals like calcium, iron, and potassium.

Ground ginger (1 teaspoon):

• Calories: 6 kcal
• Protein: 0.1 g
• Carbohydrates: 1.3 g
• Fiber: 0.2 g
• Fat: 0.1 g
• Vitamin C: 0.1 mg
• Iron: 0.1 mg
• Magnesium: 1 mg
• Potassium: 10 mg

benefit:

• Known for its anti-inflammatory properties, potentially beneficial for reducing muscle pain and soreness.
• May help alleviate nausea and aid digestion.
• Contains compounds with antioxidant effects, supporting overall health.

Ground red pepper (1 teaspoon):

• Calories: 6 kcal
• Protein: 0.2 g
• Carbohydrates: 1.3 g
• Fiber: 0.6 g
• Fat: 0.3 g
• Vitamin A: 282 IU
• Vitamin C: 1.6 mg
• Iron: 0.1 mg
• Potassium: 52 mg

benefit:

• Contains capsaicin, which may help boost metabolism and promote weight loss.
• Rich in vitamin A and C, supporting immune function and skin health.
• May have analgesic properties, helping to alleviate pain.

Salt (to taste):

• Nutritional values vary based on consumption and type of salt used.

benefit:

• Essential for maintaining fluid balance and nerve function in the body.
• Adds flavor to dishes and enhances taste perception.
• Consumed in moderation, salt is a necessary component of a balanced diet.

Vegetable oil for frying:

• Calories: 120 kcal (per tablespoon)
• Fat: 14 g
• Saturated Fat: 1.9 g
• Monounsaturated Fat: 8.9 g
• Polyunsaturated Fat: 2.7 g
• Vitamin E: 1.9 mg
• Vitamin K: 10.3 mcg
• Cholesterol: 0 mg
• Sodium: 0 mg (if unsalted)
• Potassium: 0 mg (if unsalted)

benefit:

• Provides healthy fats, including monounsaturated and polyunsaturated fats, which are beneficial for heart health.
• Contains vitamin E, an antioxidant that protects cells from damage.
• Suitable for frying due to its high smoke point, making it a versatile cooking oil option.