Dongo-Dongo is a traditional dish from the Central African Republic, celebrated for its rich flavor and nutritional value. This hearty stew combines cassava leaves with meat or fish, various vegetables, and palm oil, resulting in a satisfying meal often enjoyed with rice or fufu. It's a beloved staple in Central African cuisine, particularly cherished for special occasions and communal gatherings.
Deeply rooted in Central African culture, Dongo-Dongo is a dish that represents the diverse culinary traditions of the region. Cassava, a major ingredient, is a key staple in many African countries, valued for its versatility and nutritional benefits. The dish's combination of local ingredients like cassava leaves and palm oil reflects the traditional agricultural practices and cooking techniques of the Central African Republic. Dongo-Dongo is typically prepared in large quantities, fostering a sense of community and shared heritage during significant events such as weddings, funerals, and religious celebrations.
Ingredients:
1. 1 pound of cassava leaves, thoroughly washed and finely chopped
2. 1 pound of meat or fish (chicken, beef, goat, or tilapia/catfish), cut into small pieces
3. 2 cups of chopped vegetables (onions, carrots, tomatoes, bell peppers, eggplants)
4. 2 tablespoons of palm oil
5. Salt and pepper to taste
6. 1 tablespoon of ground crayfish (optional)
7. Water
Method:
1. Heat the palm oil in a large pot over medium-high heat.
2. Add the chopped vegetables and stir-fry until slightly softened.
3. Incorporate the meat or fish, stirring until browned on all sides.
4. Mix in the chopped cassava leaves and combine well with the meat and vegetables.
5. Pour in enough water to cover the mixture and stir.
6. Bring to a boil, then reduce heat and let simmer for 30-45 minutes, or until the cassava leaves are tender.
7. Season with salt, pepper, and ground crayfish (if using).
8. Serve hot with rice or fufu.
Notes:
- For fish, consider removing bones before cooking.
- Tough cuts of meat may require longer cooking times for tenderness.
- Enhance flavor with additional spices or herbs like garlic or thyme if desired.
Nutrition Value:
1. 1 pound of cassava leaves, thoroughly washed and finely chopped
- Calories: 200
- Carbohydrates: 40 grams
- Protein: 6 grams
- Fat: 1 gram
- Sodium: 20 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin A, vitamin C, and some B vitamins
- Minerals: Rich in calcium, iron, and magnesium
- Nutritional Benefit: Cassava leaves are a great source of dietary fiber, vitamins, and minerals. They support digestive health, boost the immune system, and contribute to overall nutritional balance.
2. 1 pound of meat or fish (chicken, beef, goat, or tilapia/catfish), cut into small pieces
- Calories: 400-600 (depending on type and cut of meat/fish)
- Carbohydrates: 0 grams
- Protein: 30-50 grams
- Fat: 15-40 grams (varies with type of meat/fish)
- Sodium: 60-90 milligrams (varies with type of meat/fish)
- Cholesterol: 70-90 milligrams (varies with type of meat/fish)
- Vitamins: Rich in B vitamins, including B12
- Minerals: Provides iron, zinc, and selenium
- Nutritional Benefit: Meat and fish are excellent sources of high-quality protein essential for muscle growth and repair. They also offer important vitamins and minerals that support overall health.
3. 2 cups of chopped vegetables (onions, carrots, tomatoes, bell peppers, eggplants)
- Calories: 100-150
- Carbohydrates: 20-30 grams
- Protein: 2-4 grams
- Fat: 0.5-2 grams
- Sodium: 30-60 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamins A, C, and K, with some B vitamins
- Minerals: Contains potassium, magnesium, and folate
- Nutritional Benefit: Vegetables provide essential vitamins and minerals, antioxidants, and dietary fiber. They support immune function, digestive health, and help reduce the risk of chronic diseases.
4. 2 tablespoons of palm oil
- Calories: 240
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 28 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin E
- Minerals: Small amounts of potassium and calcium
- Nutritional Benefit: Palm oil is a source of healthy fats and antioxidants. It contributes to energy intake and supports cell function, though it should be used in moderation due to its high calorie content.
5. Salt and pepper to taste
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: Varies with amount used (salt is high in sodium)
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: Salt provides sodium; pepper provides small amounts of potassium and iron
- Nutritional Benefit: Salt and pepper enhance flavor but should be used sparingly. Excessive salt can lead to high blood pressure, while pepper has antioxidant properties.
6. 1 tablespoon of ground crayfish (optional)
- Calories: 25
- Carbohydrates: 1 gram
- Protein: 5 grams
- Fat: 0.5 grams
- Sodium: 50 milligrams
- Cholesterol: 10 milligrams
- Vitamins: Contains small amounts of vitamins A and B12
- Minerals: Provides calcium, magnesium, and phosphorus
- Nutritional Benefit: Ground crayfish adds protein and flavor. It also offers essential minerals that support bone health and overall nutrition.
7. Water
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Water is essential for hydration, digestion, and maintaining overall bodily functions. It aids in the absorption of nutrients and supports metabolic processes.
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