Step into the heart of Central Africa with this traditional dish: Cassava Porridge. A staple in the culinary landscape of the Central African Republic, this hearty porridge embodies the essence of comfort and sustenance. Made from cassava, a root vegetable widely cultivated in the region, this recipe celebrates the rich flavors and cultural heritage of the Central African people. Join us on a culinary journey as we explore the simplicity and wholesomeness of this beloved dish, perfect for any occasion and sure to warm both body and soul.

Ingredients:

  • 2 cups cassava flour
  • 4 cups water
  • 1 cup coconut milk
  • 1/4 teaspoon salt
  • 2 tablespoons sugar (optional, to taste)
  • Sliced bananas, grated coconut, or nuts for garnish (optional)

Instructions:

1- In a large saucepan, bring the water to a boil over medium-high heat.

2- Gradually add the cassava flour to the boiling water while stirring constantly to prevent lumps from forming.

3- Reduce the heat to low and continue stirring the mixture until it thickens to a porridge-like consistency, about 8-10 minutes.

4- Stir in the coconut milk and salt, ensuring they are well incorporated into the porridge.

5- If desired, add sugar to taste for a slightly sweet flavor.

6- Continue cooking the porridge for an additional 5 minutes, stirring occasionally to prevent sticking.

7- Once the porridge reaches your desired consistency, remove it from the heat.

8- Serve the cassava porridge hot, garnished with sliced bananas, grated coconut, or nuts if desired.

Enjoy this comforting and nutritious Central African Republic Cassava Porridge as a delightful breakfast or hearty snack!

Nutritional Values:

Here are the approximate nutritional values for the ingredients used in the Central African Republic Cassava Porridge recipe:

Cassava Flour (per 1 cup):

  • Calories: 330
  • Carbohydrates: 82g
  • Fiber: 3g
  • Protein: 1g
  • Fat: 0g
  • Calcium: 14mg
  • Iron: 1.9mg
  • Potassium: 498mg

benefits:

  • Rich source of carbohydrates for energy.
  • Contains dietary fiber, which aids digestion.
  • Provides small amounts of iron and potassium for overall health.

Water (per 1 cup):

  • Calories: 0
  • Total Fat: 0g
  • Sodium: 0mg
  • Total Carbohydrates: 0g
  • Sugars: 0g
  • Protein: 0g

benefits:

  • Essential for hydration and overall bodily functions.
  • Helps regulate body temperature and remove waste products.

Coconut Milk (per 1 cup):

  • Calories: 552
  • Total Fat: 57g
  • Saturated Fat: 51g
  • Cholesterol: 0mg
  • Sodium: 32mg
  • Total Carbohydrates: 13g
  • Fiber: 5g
  • Sugars: 8g
  • Protein: 5g
  • Calcium: 38mg
  • Iron: 5.2mg
  • Potassium: 631mg

benefits:

  • High in healthy fats, particularly medium-chain triglycerides (MCTs), which can support heart health.
  • Contains essential vitamins and minerals such as iron and potassium.
  • Provides a creamy texture and rich flavor to dishes.

Salt (per 1/4 teaspoon):

  • Calories: 0
  • Sodium: 581mg

benefits:

  • Regulates fluid balance in the body.
  • Necessary for nerve and muscle function.
  • Enhances flavor in food

Sugar (per 2 tablespoons):

  • Calories: 32
  • Total Fat: 0g
  • Sodium: 0mg
  • Total Carbohydrates: 8.3g
  • Sugars: 8.3g

benefits:

  • Provides quick energy due to its carbohydrate content.
  • Adds sweetness and flavor to dishes.
  • Should be consumed in moderation as excessive intake can lead to health issues.

Sliced bananas (per medium banana):

  • Calories: 105
  • Total Fat: 0.4g
  • Sodium: 1mg
  • Total Carbohydrates: 27g
  • Dietary Fiber: 3.1g
  • Sugars: 14g
  • Protein: 1.3g

benefits:

  • Excellent source of potassium, which supports heart health and muscle function.
  • Contains dietary fiber, which aids digestion and promotes satiety.
  • Provides natural sweetness and texture to dishes.

Grated coconut (per 1 ounce):

  • Calories: 187
  • Total Fat: 18.3g
  • Saturated Fat: 16.2g
  • Sodium: 16mg
  • Total Carbohydrates: 6.7g
  • Dietary Fiber: 4.6g
  • Sugars: 2.6g
  • Protein: 2g

benefits:

  • High in dietary fiber, which supports digestive health.
  • Contains healthy fats that can promote satiety and support brain health.
  • Rich in essential minerals such as manganese and copper.

Nuts (per 1 ounce):

  • Calories: Varies depending on the type of nuts (e.g., almonds, peanuts, cashews)
  • Total Fat: Varies
  • Sodium: Varies
  • Total Carbohydrates: Varies
  • Dietary Fiber: Varies
  • Sugars: Varies
  • Protein: Varies

benefits:

  • Excellent source of protein, which is essential for muscle repair and growth.
  • High in healthy fats, which can support heart health.
  • Contains vitamins and minerals such as vitamin E, magnesium, and zinc, which contribute to overall health.

These values are approximate and may vary based on specific brands or variations in ingredients.

kirolos

i'm just try to cook new things.

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