Welcome to a flavorful journey through the heart of Central Africa with this traditional Cameroon Sangah recipe. Cameroonian cuisine is rich in diversity, influenced by the country's cultural tapestry and abundant natural resources. Sangah, a beloved dish in Cameroon, reflects the fusion of indigenous ingredients with culinary techniques passed down through generations.

Sangah embodies the essence of communal dining and celebration, often served during special occasions and gatherings. This hearty dish combines aromatic spices, fresh vegetables, and protein-rich ingredients to create a symphony of flavors that will tantalize your taste buds and transport you to the vibrant streets of Cameroon.

Join us as we delve into the culinary heritage of Cameroon and explore the steps to prepare this beloved Sangah dish. Get ready to embark on a culinary adventure filled with warmth, flavor, and the spirit of Cameroonian hospitality.

Ingredients:

For the Sangah:

• 2 cups maize meal (cornmeal)
• 1 cup black-eyed peas (or any beans of your choice), soaked overnight
• 1 onion, finely chopped
• 2 tomatoes, chopped
• 2 cups water
• Salt to taste

For the Spicy Sauce:

• 3-4 hot peppers (such as habanero or scotch bonnet), finely chopped
• 2 cloves garlic, minced
• 1 onion, finely chopped
• 2 tomatoes, chopped
• 2 tablespoons vegetable oil
• Salt to taste

Instructions:

1- Rinse the soaked black-eyed peas thoroughly and drain them.

2- In a large mixing bowl, combine the maize meal, drained black-eyed peas, chopped onion, chopped tomatoes, and salt. Gradually add water while stirring until you achieve a thick batter-like consistency.

3- Grease a large steaming pot or container with oil to prevent sticking. Pour the maize and beans mixture into the pot, spreading it evenly.

4- Place the pot in a steamer or a large pot with a steaming rack. Steam the mixture over medium heat for about 45 minutes to 1 hour, or until the Sangah is cooked through and firm to the touch.

5- While the Sangah is steaming, prepare the spicy sauce. In a saucepan, heat the vegetable oil over medium heat. Add the chopped onions and garlic, and sauté until they are translucent.

6- Add the chopped tomatoes and hot peppers to the saucepan. Cook the mixture, stirring occasionally, until the tomatoes are soft and the sauce has thickened slightly. Season with salt to taste.

7- Once the Sangah is cooked, remove it from the steamer and allow it to cool for a few minutes.

8- Serve the Sangah warm, accompanied by the spicy sauce on the side. Enjoy this delicious and hearty Cameroonian dish with friends and family!

Note: Feel free to adjust the spiciness of the sauce according to your preference by adding more or fewer hot peppers. Additionally, you can add other vegetables or protein to the Sangah mixture for added flavor and nutrition.

Nutritional Values:

Here are the approximate nutritional values for the ingredients used in the Cameroon Sangah recipe:

Maize meal (cornmeal) (2 cups):

• Calories: 760 kcal
• Carbohydrates: 160 g
• Protein: 20 g
• Fat: 6 g
• Fiber: 16 g

benefits: Rich in carbohydrates for energy, contains fiber for digestive health, and provides essential vitamins and minerals like vitamin B6, niacin, and iron.

Black-eyed peas (1 cup, soaked):

• Calories: 194 kcal
• Carbohydrates: 35 g
• Protein: 13 g
• Fat: 1 g
• Fiber: 11 g

benefits: Excellent source of plant-based protein, high in dietary fiber which promotes digestive health, and rich in folate, potassium, and iron.

Onion (1 medium-sized onion, finely chopped):

• Calories: 44 kcal
• Carbohydrates: 10 g
• Protein: 1 g
• Fat: 0 g
• Fiber: 2 g

benefits: Contains antioxidants that help combat inflammation, supports heart health, and provides vitamin C and other nutrients that boost immunity.

Tomatoes (4 medium-sized tomatoes, chopped):

• Calories: 88 kcal
• Carbohydrates: 20 g
• Protein: 4 g
• Fat: 1 g
• Fiber: 6 g

benefits: High in antioxidants such as lycopene which may reduce the risk of certain diseases, rich in vitamins A, C, and K, and contains potassium which supports heart health.

Water (2 cups):

• Provides hydration, no significant calories or macronutrients.

benefits: Essential for hydration, helps regulate body temperature, supports digestion, and aids in nutrient absorption.

Salt (to taste):

• Provides sodium, no significant calories or macronutrients.

benefits: Provides sodium which is necessary for fluid balance, nerve function, and muscle contraction, but should be consumed in moderation to avoid health risks.

Hot peppers (3-4 peppers, finely chopped):

• Calories: 18 kcal
• Carbohydrates: 4 g
• Protein: 1 g
• Fat: 0 g
• Fiber: 1 g

benefits: Contains capsaicin which may help reduce inflammation and pain, boosts metabolism, and may aid in weight loss.

Garlic (2 cloves, minced):

• Calories: 8 kcal
• Carbohydrates: 2 g
• Protein: 0 g
• Fat: 0 g
• Fiber: 0 g

benefits: Possesses antimicrobial properties, supports heart health by lowering cholesterol and blood pressure, and contains antioxidants that protect against oxidative stress.

Vegetable oil (2 tablespoons):

• Calories: 240 kcal
• Carbohydrates: 0 g
• Protein: 0 g
• Fat: 28 g
• Fiber: 0 g

benefits: Provides healthy fats like monounsaturated and polyunsaturated fats which support heart health, and contains vitamin E, an antioxidant that protects cells from damage.

Note: Nutritional values are approximate and may vary based on factors such as specific brands, cooking methods, and ingredient substitutions.