Saka-saka, also known as "pondu" or "feuilles de manioc," is a beloved traditional dish from the Central African Republic. This dish features tender cassava leaves simmered with spinach, tomatoes, onions, garlic, and palm oil, creating a rich, flavorful stew. Saka-saka is cherished for its unique taste and nutritional benefits, offering a delicious representation of Central African cuisine that has stood the test of time.

Saka-saka, a staple of Central African cuisine, has deep roots in the region's culinary heritage. Originating from indigenous communities who relied on cassava as a primary food source, the dish evolved with the introduction of new ingredients like tomatoes and spices by Arab and European traders. Saka-saka symbolizes cultural identity and unity, often served at special occasions and communal gatherings. Today, it remains a beloved dish, celebrated for its rich flavors and cultural significance across Central Africa and beyond.

Ingredients

- 2 pounds cassava leaves

- 1 pound spinach leaves

- 1 onion, finely chopped

- 2 tomatoes, diced

- 2 cloves garlic, minced

- 1 red bell pepper, chopped

- 1 scotch bonnet pepper (optional), finely chopped

- 1 cup palm oil

- Salt and pepper to taste

- Water

Instructions

Step 1: Prepare the Leaves

- Thoroughly wash the cassava and spinach leaves.

- Remove any tough stems or veins and finely chop the leaves. Set aside.

Step 2: Blanch the Leaves

- Bring a large pot of water to a boil. Add the chopped cassava and spinach leaves and cook for about 5 minutes to soften and remove any bitterness. Drain and set aside.

Step 3: Cook the Sauce  

- Heat the palm oil in a large pot over medium heat.

- Add chopped onions, garlic, and red bell pepper; sauté until soft and fragrant.

- Stir in diced tomatoes and scotch bonnet pepper (if using), and cook for 2-3 minutes.

Step 4: Add the Leaves  

- Add the blanched cassava and spinach leaves to the sauce. Stir to combine.

- Reduce heat to low and simmer for 15-20 minutes, stirring occasionally.

Step 5: Season and Adjust Consistency  

- Season with salt and pepper to taste. Adjust spiciness by modifying the amount of scotch bonnet pepper.

- Add water if needed to achieve the desired consistency. Simmer for another 5 minutes.

Step 6: Serve  

- Serve Saka-saka with fufu or rice, spooned into bowls or plates.

Notes

1. Saka-saka is versatile; you can add meat, fish, or shrimp for extra protein.

2. Adjust the spiciness to your preference.

3. Palm oil provides a distinct flavor but can be substituted with another vegetable oil if necessary.

Nutrition Value:

1. Cassava leaves (2 pounds)

- calories: approximately 560

- carbohydrates: 80 grams

- protein: 64 grams

- fat: 4 grams

- sodium: 120 milligrams

- cholesterol: 0 milligrams

- vitamins: rich in vitamin C and vitamin A

- minerals: contains iron, calcium, and magnesium

- nutritional benefit: high in protein and essential vitamins and minerals, cassava leaves are a good source of antioxidants and help support immune function.

2. Spinach leaves (1 pound)

- calories: approximately 104

- carbohydrates: 16 grams

- protein: 12 grams

- fat: 2 grams

- sodium: 300 milligrams

- cholesterol: 0 milligrams

- vitamins: high in vitamins A, C, and K

- minerals: rich in iron, magnesium, potassium, and folate

- nutritional benefit: spinach is a low-calorie, nutrient-dense vegetable that supports bone health, reduces inflammation, and boosts the immune system.

3. Onion (1, finely chopped)

- calories: approximately 44

- carbohydrates: 10 grams

- protein: 1 gram

- fat: 0 grams

- sodium: 4 milligrams

- cholesterol: 0 milligrams

- vitamins: contains vitamin C and vitamin B6

- minerals: small amounts of potassium and manganese

- nutritional benefit: onions are low in calories and contain antioxidants that help in reducing inflammation and may lower cholesterol levels.

4. Tomatoes (2, diced)

- calories: approximately 44

- carbohydrates: 10 grams

- protein: 2 grams

- fat: 0.5 grams

- sodium: 10 milligrams

- cholesterol: 0 milligrams

- vitamins: high in vitamin C and vitamin K

- minerals: contains potassium and manganese

- nutritional benefit: tomatoes are rich in antioxidants like lycopene, which may reduce the risk of heart disease and cancer.

5. Garlic (2 cloves, minced)

- calories: approximately 9

- carbohydrates: 2 grams

- protein: 0.5 grams

- fat: 0 grams

- sodium: 1 milligram

- cholesterol: 0 milligrams

- vitamins: contains vitamin C and B6

- minerals: small amounts of selenium, manganese, and calcium

- nutritional benefit: garlic is known for its immune-boosting properties and its potential to lower blood pressure and cholesterol levels.

6. Red bell pepper (1, chopped)

- calories: approximately 31

- carbohydrates: 7 grams

- protein: 1 gram

- fat: 0.5 grams

- sodium: 2 milligrams

- cholesterol: 0 milligrams

- vitamins: high in vitamin C and vitamin A

- minerals: contains potassium and folate

- nutritional benefit: red bell peppers are rich in antioxidants and vitamins that support eye health and help in maintaining healthy skin.

7. Scotch bonnet pepper (1, optional, finely chopped)

- calories: approximately 18

- carbohydrates: 4 grams

- protein: 1 gram

- fat: 0 grams

- sodium: 3 milligrams

- cholesterol: 0 milligrams

- vitamins: high in vitamin C

- minerals: contains small amounts of potassium and magnesium

- nutritional benefit: adds flavor and spiciness, with potential benefits for metabolism and pain relief.

8. Palm oil (1 cup)

- calories: approximately 1909

- carbohydrates: 0 grams

- protein: 0 grams

- fat: 216 grams

- sodium: 0 milligrams

- cholesterol: 0 milligrams

- vitamins: contains vitamin E

- minerals: small amounts of magnesium

- nutritional benefit: palm oil is a source of healthy fats and vitamin E, though it should be consumed in moderation due to its high caloric content.

9. Salt and pepper (to taste)

- calories: 0

- carbohydrates: 0 grams

- protein: 0 grams

- fat: 0 grams

- sodium: varies depending on amount used

- cholesterol: 0 milligrams

- vitamins: none

- minerals: salt contains sodium; pepper has trace amounts of calcium and iron

- nutritional benefit: salt enhances flavor and provides essential sodium, while pepper adds spice and can aid in digestion.

10. Water 

- calories: 0

- carbohydrates: 0 grams

- protein: 0 grams

- fat: 0 grams

- sodium: 0 milligrams

- cholesterol: 0 milligrams

- vitamins: none

- minerals: none

- nutritional benefit: necessary for hydration and cooking; contains no calories or nutrients.

kirolos

i'm just try to cook new things.

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