Satori food is a cherished traditional dish from the Democratic Republic of the Congo, known for its rich flavors and cultural significance. Often served during special occasions such as weddings, funerals, and festive celebrations, this hearty dish features cassava leaves cooked with meat and seasoned with palm oil. Accompanied by plantains or yams, Satori food embodies the essence of Congolese cuisine and heritage.
Satori food reflects the rich culinary traditions of the DR Congo, a country in Central Africa. The dish has been passed down through generations, symbolizing the deep cultural roots and communal spirit of the Congolese people. Its preparation, involving cassava leaves—a staple ingredient in Congolese cuisine—demonstrates the resourcefulness and agricultural practices of the region.
Ingredients:
- 1 kg of cassava leaves
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 cups of palm oil
- 1 kg of meat (chicken, beef, or goat), cut into small pieces
- Salt and pepper to taste
Instructions:
1. Prepare the Cassava Leaves: Rinse the cassava leaves thoroughly, remove the stems, and chop into small pieces.
2. Prepare the Vegetables: Peel and chop the onion and garlic cloves.
3. Season the Meat: Cut the meat into small pieces and season with salt and pepper.
4. Cook the Aromatics: Heat palm oil in a large pot. Sauté the onions and garlic until fragrant.
5. Brown the Meat: Add the seasoned meat to the pot and cook until browned on all sides.
6. Combine Ingredients: Add the chopped cassava leaves to the pot, stirring to combine with the meat.
7. Simmer: Cover the pot and let the mixture simmer for about 30 minutes, stirring occasionally to prevent sticking.
8. Serve: Enjoy hot with a side of plantains or yams.
Notes:
- For added flavor and nutrition, consider including vegetables such as tomatoes, carrots, and eggplants.
- This dish is a wonderful way to experience traditional Congolese flavors and is perfect for gathering and celebrations.
Nutrition Facts:
- Rich in protein, fiber, vitamins A and C from the cassava leaves
- Provides complex carbohydrates from plantains or yams
Nutrition Value:
1. 1 kg of cassava leaves
- Calories: Approximately 400 kcal
- Carbohydrates: 60 g
- Protein: 15 g
- Fat: 2 g
- Sodium: 60 mg
- Cholesterol: 0 mg
- Vitamins: High in vitamin A and C
- Minerals: Good source of calcium and iron
- Nutritional Benefit: Cassava leaves are rich in essential nutrients like vitamins A and C, which support vision, skin health, and immune function. They also provide fiber, which aids digestion and helps maintain a healthy digestive system.
2. 1 onion, chopped
- Calories: Approximately 40 kcal
- Carbohydrates: 9 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 4 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin C and some B vitamins
- Minerals: Provides small amounts of potassium and calcium
- Nutritional Benefit: Onions are rich in antioxidants and compounds that have anti-inflammatory properties. They help improve heart health, support digestion, and may contribute to reducing the risk of chronic diseases.
3. 2 garlic cloves, minced
- Calories: Approximately 10 kcal
- Carbohydrates: 2 g
- Protein: 0.5 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin C and B vitamins
- Minerals: Good source of manganese and calcium
- Nutritional Benefit: Garlic is known for its antimicrobial and anti-inflammatory properties. It supports cardiovascular health, boosts the immune system, and has been linked to a reduced risk of certain cancers.
4. 2 cups of palm oil
- Calories: Approximately 400 kcal
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 44 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamins A and E
- Minerals: Contains small amounts of magnesium and potassium
- Nutritional Benefit: Palm oil is rich in saturated fats, which provide energy and contribute flavor to cooking. It contains antioxidants like vitamins A and E, beneficial for skin health and immune function.
5. 1 kg of meat (chicken, beef, or goat)
- Calories: Approximately 2000 kcal (varies by type of meat)
- Carbohydrates: 0 g
- Protein: 200 g
- Fat: 150 g (varies by type of meat)
- Sodium: 80 mg
- Cholesterol: 300 mg
- Vitamins: Rich in B vitamins, particularly B12 and niacin
- Minerals: High in iron, zinc, and phosphorus
- Nutritional Benefit: Meat is a high-quality source of complete protein, essential for muscle repair and growth. It also provides vital nutrients such as iron and zinc, which support red blood cell production and immune health.
6. Salt and pepper to taste
- Calories: Negligible
- Carbohydrates: Negligible
- Protein: Negligible
- Fat: Negligible
- Sodium: Varies depending on the amount used
- Cholesterol: 0 mg
- Vitamins: Negligible
- Minerals: Salt provides sodium; pepper contains small amounts of iron and potassium
- Nutritional Benefit: Salt enhances flavor but should be used in moderation to avoid excessive sodium intake. Pepper can aid digestion and has antioxidant properties.
Comments