Discover how to make Tô, a traditional West African dish featuring a thick and hearty porridge made from millet or sorghum. This flavorful recipe is perfect for serving with a rich, savory sauce, making it a satisfying and nutritious meal. Learn step-by-step how to prepare Tô and pair it with delicious sauces for an authentic taste of West African cuisine.
Ingredients:
- 1 cup millet or sorghum flour
- 2 1/2 cups water
- 1/2 teaspoon salt (optional)
- 1 tablespoon oil or butter (optional)
For the Sauce:
- 1 tablespoon vegetable oil
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 1 bell pepper, chopped
- 1 cup tomato sauce
- 1/2 cup broth (vegetable or chicken)
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon ground coriander
- Salt and pepper to taste
Instructions:
Prepare the Tô:
- In a medium saucepan, bring 2 1/2 cups of water to a boil.
- Gradually add the millet or sorghum flour to the boiling water, stirring continuously to avoid lumps.
- Reduce the heat to low and continue to stir for about 10-15 minutes, or until the mixture thickens and becomes smooth.
- Add salt and oil or butter if desired, then cover and let it simmer for another 5 minutes.
- Remove from heat and set aside.
Prepare the Sauce:
- Heat the vegetable oil in a skillet over medium heat.
- Add the chopped onion and cook until softened and translucent.
- Add the minced garlic and chopped bell pepper, cooking for another 2 minutes.
- Stir in the tomato sauce and broth, then add the cumin, paprika, and coriander.
- Simmer the sauce for about 10 minutes, or until it thickens slightly. Season with salt and pepper to taste.
Serve:
- Spoon the Tô onto plates or into bowls.
- Top with the prepared sauce and serve hot.
Enjoy your Tô with your favorite sauce for a comforting and nutritious meal!
Nutritional Values:
Millet or Sorghum Flour:
Millet Flour:
- Calories: 378 kcal
- Carbohydrates: 73 g
- Protein: 11 g
- Fat: 4 g
- Fiber: 8 g
Sorghum Flour:
- Calories: 339 kcal
- Carbohydrates: 72 g
- Protein: 10 g
- Fat: 3 g
- Fiber: 6 g
Benefits:
- Millet: Rich in essential minerals like magnesium, phosphorus, and iron. Contains antioxidants that help fight oxidative stress. Gluten-free, suitable for those with gluten intolerance or celiac disease. High fiber content aids in digestion and promotes gut health.
- Sorghum: Contains important nutrients like iron, calcium, and B vitamins. High in fiber, supporting digestive health and potentially aiding in weight management. Gluten-free and offers antioxidant benefits that can help reduce inflammation.
Vegetable Oil:
- Calories: 884 kcal
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 100 g (varies by type of oil)
- Saturated Fat: 14 g (varies by type of oil)
Benefits:
- Heart Health: Provides essential fatty acids beneficial for heart health when used in moderation.
- Vitamin E: A good source of vitamin E, an antioxidant that helps protect cells from damage.
- Versatility: Adds flavor and texture to dishes.
Onion:
- Calories: 40 kcal
- Carbohydrates: 9 g
- Protein: 1 g
- Fat: 0 g
- Fiber: 1.7 g
Benefits:
- Rich in Antioxidants: Contains quercetin, which supports heart health and reduces inflammation.
- Immune Support: High in vitamins and minerals that boost immune function.
- Digestive Health: Contains prebiotics that support gut health.
Garlic:
- Calories: 149 kcal
- Carbohydrates: 33 g
- Protein: 6 g
- Fat: 0.5 g
- Fiber: 2.1 g
Benefits:
- Antimicrobial Properties: Known for fighting infections and supporting immune health.
- Heart Health: May help reduce blood pressure and cholesterol levels.
- Anti-Inflammatory: Contains compounds that can reduce inflammation.
Bell Pepper:
- Calories: 31 kcal
- Carbohydrates: 6 g
- Protein: 1 g
- Fat: 0.3 g
- Fiber: 2.1 g
Benefits:
- High in Vitamins: Excellent source of vitamins A and C, which support immune function and skin health.
- Antioxidants: Contains antioxidants like carotenoids that help protect against chronic diseases.
- Low in Calories: Provides a nutrient-dense option for maintaining a healthy diet.
Tomato Sauce:
- Calories: 29 kcal
- Carbohydrates: 6 g
- Protein: 1 g
- Fat: 0.2 g
- Fiber: 1.5 g
Benefits:
- Rich in Lycopene: Contains lycopene, an antioxidant associated with reduced risk of certain cancers.
- Vitamin C: Provides vitamin C, which supports immune health and skin regeneration.
- Low in Calories: A flavorful addition to dishes without adding many calories.
Broth:
Vegetable Broth:
- Calories: 10 kcal
- Carbohydrates: 1 g
- Protein: 0.5 g
- Fat: 0 g
Chicken Broth:
- Calories: 20 kcal
- Carbohydrates: 1 g
- Protein: 2 g
- Fat: 1 g
Benefits:
- Hydration: Provides hydration and essential electrolytes.
- Flavor Enhancer: Adds depth of flavor to dishes without extra calories or fat.
- Nutrient-Rich: Contains vitamins and minerals extracted from ingredients used in broth preparation.
Spices (Cumin, Paprika, Coriander):
Cumin:
- Calories: 375 kcal
- Carbohydrates: 44 g
- Protein: 18 g
- Fat: 22 g
Paprika:
- Calories: 282 kcal
- Carbohydrates: 54 g
- Protein: 14 g
- Fat: 12 g
Coriander:
- Calories: 298 kcal
- Carbohydrates: 55 g
- Protein: 12 g
- Fat: 17 g
Benefits:
- Antioxidants: Rich in antioxidants that help combat oxidative stress and inflammation.
- Digestive Health: Aids in digestion and helps soothe gastrointestinal issues.
- Flavor and Aroma: Enhance the flavor and aroma of dishes while providing health benefits.
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