Delve into the heart of Central African Republic's culinary heritage with the tantalizing flavors of Kanda. A beloved traditional dish, Kanda embodies the essence of Central African cuisine, marrying simplicity with depth of flavor. Rooted in indigenous ingredients and culinary techniques passed down through generations, Kanda reflects the rich cultural tapestry of the region.

In this recipe, we'll embark on a culinary journey to recreate the warmth and authenticity of Kanda right in your kitchen. From sourcing the essential ingredients to mastering the cooking process, let's unlock the secrets of this cherished Central African dish, sure to delight your palate and awaken your senses.

Ingredients:

• 500g of beef or goat meat, cut into bite-sized pieces
• 2 tablespoons of vegetable oil
• 1 large onion, finely chopped
• 2 cloves of garlic, minced
• 2 tomatoes, diced
• 2 cups of water or beef broth
• 2 cups of chopped vegetables (such as carrots, cabbage, green beans, and eggplant)
• 1 teaspoon of salt, or to taste
• 1 teaspoon of ground black pepper
• 1 teaspoon of paprika
• 1 teaspoon of ground ginger
• 1 teaspoon of ground coriander
• 1 bay leaf
• Fresh parsley or cilantro for garnish (optional)

Instructions:

1- Heat the vegetable oil in a large pot over medium heat. Add the chopped onion and minced garlic, and sauté until they become soft and fragrant, about 3-4 minutes.

2- Add the diced tomatoes to the pot and cook until they start to break down and release their juices, stirring occasionally, for about 5 minutes.

3- Next, add the meat pieces to the pot and brown them on all sides, stirring occasionally, for about 5-7 minutes.

4- Once the meat is browned, pour in the water or beef broth to deglaze the pot, scraping up any browned bits from the bottom.

5- Stir in the chopped vegetables, salt, black pepper, paprika, ground ginger, ground coriander, and bay leaf. Bring the mixture to a simmer.

6- Reduce the heat to low, cover the pot, and let the stew simmer gently for about 1 to 1 1/2 hours, or until the meat is tender and the vegetables are cooked through, stirring occasionally.

7- Taste and adjust the seasoning with salt and pepper if necessary.

8- Once the stew is done cooking, remove the bay leaf and discard it. Serve the Kanda hot, garnished with fresh parsley or cilantro if desired.

9- Enjoy this flavorful and comforting Central African dish with rice, couscous, or fufu for a complete meal that will transport you to the heart of Central Africa with every bite.

Nutritional Values:

Here's a general overview of the approximate nutritional values for the ingredients used in the Kanda recipe:

500g of beef or goat meat (raw):

• Calories: 1000 kcal
• Protein: 100g
• Fat: 65g
• Carbohydrates: 0g
• Fiber: 0g

benefits:

• Excellent source of protein for muscle building and repair.
• Rich in essential vitamins and minerals like iron, zinc, and B vitamins.

2 tablespoons of vegetable oil:

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

benefits:

• Provides healthy fats that support heart health and nutrient absorption.
• Contains vitamin E, an antioxidant that helps protect cells from damage.

1 large onion:

• Calories: 60 kcal
• Carbohydrates: 14g
• Fiber: 3g
• Protein: 2g
• Fat: 0g

benefits:

• Rich in antioxidants and flavonoids, which may reduce the risk of chronic diseases.
• Contains prebiotic fibers that promote gut health and digestion.

2 cloves of garlic:

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

benefits:

• Known for its potent medicinal properties, including boosting the immune system and reducing blood pressure.
• Contains sulfur compounds with anti-inflammatory and antibacterial effects.

2 tomatoes:

• Calories: 50 kcal
• Carbohydrates: 10g
• Fiber: 3g
• Protein: 2g
• Fat: 0g

benefits:

• High in vitamin C, an antioxidant that supports immune function and skin health.
• Rich in lycopene, a powerful antioxidant associated with reduced risk of certain cancers.

2 cups of water or beef broth:

• Calories: 0 kcal
• Carbohydrates: 0g
• Protein: 0g
• Fat: 0g

benefits:

• Essential for hydration and overall bodily functions.
• Beef broth provides additional flavor and nutrients like collagen and amino acids.

2 cups of chopped vegetables (carrots, cabbage, green beans, eggplant):

• Calories: Approximately 100 kcal
• Carbohydrates: Approximately 20g
• Fiber: Approximately 8g
• Protein: Approximately 4g
• Fat: Approximately 0.5g

benefits:

• Excellent source of vitamins, minerals, and fiber for overall health and digestion.
• Each vegetable offers unique nutritional benefits, such as beta-carotene in carrots and phytonutrients in cabbage.

Spices (salt, black pepper, paprika, ground ginger, ground coriander, bay leaf):

• Negligible caloric value

benefits:

• Enhance flavor without adding significant calories.
• Some spices, like ginger and coriander, have anti-inflammatory and digestive benefits.
• Bay leaf adds aroma and may aid in digestion.

Please note that these values are approximate and can vary based on factors such as specific ingredients used and cooking methods.