Congo fufu is a beloved African dish crafted from cassava, a starchy tuber. This staple food, popular across Central and West Africa, consists of a smooth, dough-like ball traditionally served with rich stews, soups, and sauces.

Cassava, rich in complex carbohydrates and dietary fiber, provides sustained energy and promotes digestive health. Pairing fufu with nutrient-dense sides like salads balances its filling nature.

Originating from Central and West Africa, Congo fufu reflects the region's culinary heritage. It has evolved into a versatile accompaniment to various protein and vegetable-based dishes, offering a hearty and fulfilling meal experience.

Ingredients:

- 1-2 cups cassava flour

- 2 cups water

- Salt (to taste)

Instructions:

1. Boil water in a large pot.

2. Stir in cassava flour gradually, ensuring no lumps form.

3. Reduce heat, cover, and simmer for about 10 minutes.

4. Remove from heat, let cool briefly, then knead until smooth.

5. Shape into balls and serve with soup or sauce.

Notes:

- Cassava flour is available in African markets and online.

- Kneading while warm ensures optimal texture.

- Adjust water for desired consistency.

Nutrition Value:

1. 1-2 cups cassava flour:

- Calories: Approximately 330 calories per cup (120g).

- Carbohydrates: High in carbohydrates, providing about 78 grams per cup.

- Protein: Low in protein, with only about 2 grams per cup.

- Fat: Low in fat, typically less than 1 gram per cup.

- Sodium: Very low in sodium, generally less than 10 mg per cup.

- Cholesterol: Cholesterol-free.

- Vitamins: Contains small amounts of vitamins like folate and vitamin C.

- Minerals: Rich in minerals such as manganese, phosphorus, and magnesium.

- Nutritional Benefits: Cassava flour is a good source of energy due to its high carbohydrate content. It also provides dietary fiber, which supports digestive health. However, it is low in protein and should be complemented with protein-rich foods for a balanced diet.

2. 2 cups water:

- Calories: 0 calories.

- Carbohydrates: 0 grams.

- Protein: 0 grams.

- Fat: 0 grams.

- Sodium: 0 mg.

- Cholesterol: 0 mg.

- Vitamins: No significant vitamin content.

- Minerals: No significant mineral content.

- Nutritional Benefits: Water is essential for hydration and does not contribute to calorie intake. It plays a crucial role in the preparation of Congo fufu by hydrating the cassava flour to form a dough-like consistency.

3. Salt (to taste):

- Calories: 0 calories.

- Carbohydrates: 0 grams.

- Protein: 0 grams.

- Fat: 0 grams.

- Sodium: Varies depending on amount added.

- Cholesterol: 0 mg.

- Vitamins: No significant vitamin content.

- Minerals: Primarily composed of sodium chloride.

- Nutritional Benefits: Salt enhances flavor but should be used in moderation. It provides essential sodium, necessary for electrolyte balance and nerve function, but excessive intake can contribute to high blood pressure.