Embark on a culinary journey to the vibrant streets of Côte d'Ivoire with this tantalizing recipe for Sauce Gombo. Bursting with flavor and rich in tradition, this Ivorian delicacy is a testament to the country's diverse culinary heritage. Rooted in West African culinary traditions, Sauce Gombo showcases the region's love for bold spices, fresh ingredients, and communal dining experiences.

In Côte d'Ivoire, food isn't just sustenance; it's a celebration of life, family, and community. Whether enjoyed during festive gatherings or simple family meals, Sauce Gombo holds a special place in Ivorian cuisine. Its aromatic blend of okra, tomatoes, and an array of spices creates a symphony of flavors that dance on the palate, leaving a lasting impression of warmth and satisfaction.

Join us as we delve into the heart of Ivorian cooking and uncover the secrets behind this beloved dish. From its humble beginnings in home kitchens to its status as a culinary staple, Sauce Gombo epitomizes the soulful essence of Côte d'Ivoire's culinary tapestry. So, gather your ingredients, unleash your inner chef, and prepare to savor the taste of Côte d'Ivoire with every mouthwatering bite of Sauce Gombo.

Ingredients:

  • 500g fresh okra, sliced
  • 2 large tomatoes, chopped
  • 1 large onion, finely chopped
  • 2 cloves of garlic, minced
  • 2 tablespoons tomato paste
  • 2 tablespoons palm oil or vegetable oil
  • 1 teaspoon ground crayfish (optional)
  • 1 teaspoon ground red pepper (adjust to taste)
  • Salt to taste
  • Water, as needed

Instructions:

1- Heat the oil in a large saucepan or pot over medium heat. Add the chopped onions and minced garlic. Sauté until the onions are translucent and fragrant, about 3-4 minutes.

2- Add the chopped tomatoes to the saucepan and cook until they begin to soften, stirring occasionally, for about 5 minutes.

3- Stir in the tomato paste, ground crayfish (if using), ground red pepper, and salt. Mix well to combine all the ingredients evenly.

4- Add the sliced okra to the pot, stirring to coat the okra with the tomato mixture. Cook for another 5 minutes, allowing the flavors to meld together.

5- Pour enough water into the pot to just cover the okra. Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pot and let the Sauce Gombo simmer for about 20-25 minutes, or until the okra is tender and the stew has thickened to your desired consistency.

6- Check the seasoning and adjust salt and pepper if needed.

7- Once cooked, remove the Sauce Gombo from heat and let it sit for a few minutes before serving.

8- Serve hot over cooked rice, fonio, or with crusty bread for a traditional Ivorian meal experience.

Enjoy your delicious Côte d'Ivoire Sauce Gombo, packed with the flavors of fresh okra, tomatoes, onions, and spices!

Nutritional Values:

Here are the approximate nutritional values for the ingredients used in the Côte d'Ivoire Sauce Gombo recipe:

Fresh Okra (500g, sliced):

  • Calories: 175 kcal
  • Carbohydrates: 38g
  • Protein: 9g
  • Fat: 1g
  • Fiber: 14g

benefits:

  • Rich in dietary fiber, aiding in digestion and promoting bowel health.
  • Contains vitamins C and K, as well as folate, essential for overall health and immune function.
  • Low in calories and fat, making it a nutritious addition to any diet.

Large Tomatoes (2, chopped):

  • Calories: 50 kcal
  • Carbohydrates: 11g
  • Protein: 2g
  • Fat: 0g
  • Fiber: 4g

benefits:

  • Excellent source of vitamin C, promoting skin health and boosting the immune system.
  • High in antioxidants like lycopene, which may help reduce the risk of certain diseases, including heart disease and cancer.
  • Contains potassium, which supports heart health and regulates blood pressure.

Large Onion (1, finely chopped):

  • Calories: 45 kcal
  • Carbohydrates: 11g
  • Protein: 1g
  • Fat: 0g
  • Fiber: 2g

benefits:

  • Packed with antioxidants that help fight inflammation and protect against chronic diseases.
  • Good source of fiber, aiding in digestion and promoting a healthy gut.
  • Contains vitamin C, which supports immune function, and chromium, which helps regulate blood sugar levels.

Garlic (2 cloves, minced):

  • Calories: 10 kcal
  • Carbohydrates: 2g
  • Protein: 0.5g
  • Fat: 0g
  • Fiber: 0g

benefits:

  • Known for its medicinal properties, garlic has been linked to various health benefits, including improved heart health and immune function.
  • Contains compounds like allicin, which may help lower cholesterol and blood pressure.
  • Has antimicrobial properties that may help fight infections and boost overall health.

Tomato Paste (2 tablespoons):

  • Calories: 30 kcal
  • Carbohydrates: 7g
  • Protein: 2g
  • Fat: 0g
  • Fiber: 2g

benefits:

  • Concentrated source of vitamins and minerals found in fresh tomatoes, including vitamin C, potassium, and antioxidants.
  • Adds depth of flavor and richness to dishes without adding significant calories or fat.
  • Contains lycopene, a powerful antioxidant with potential health benefits.

Palm Oil or Vegetable Oil (2 tablespoons):

  • Calories: 240 kcal
  • Total Fat: 28g
  • Saturated Fat: 14g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 0mg
  • Total Carbohydrates: 0g
  • Dietary Fiber: 0g
  • Sugars: 0g
  • Protein: 0g

benefits:

  • Source of healthy fats, including monounsaturated and polyunsaturated fats, which support heart health.
  • Contains vitamin E, an antioxidant that helps protect cells from damage caused by free radicals.
  • Provides energy and aids in the absorption of fat-soluble vitamins.

Ground Crayfish (1 teaspoon):

  • Calories: 5 kcal
  • Total Fat: 0.2g
  • Sodium: 170mg
  • Total Carbohydrates: 0.3g
  • Protein: 0.9g

benefits:

  • Good source of protein, essential for muscle repair and growth.
  • Contains omega-3 fatty acids, which have anti-inflammatory properties and support brain health.
  • Adds a rich, savory flavor to dishes.

Ground Red Pepper (1 teaspoon):

  • Calories: 6 kcal
  • Carbohydrates: 1.2g
  • Protein: 0.3g
  • Fat: 0.3g
  • Fiber: 0.6g

benefits:

  • Contains capsaicin, a compound that may help boost metabolism and aid in weight loss.
  • Has anti-inflammatory properties that may help reduce pain and inflammation.
  • Adds heat and depth of flavor to dishes.

Please note that these values are approximate and may vary based on factors such as the specific variety of ingredients and the method of preparation.

kirolos

i'm just try to cook new things.

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