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.