Discover the rich flavors of Gboma Dessi, a traditional stew made from jute leaves, commonly enjoyed across West Africa. This savory dish combines tender meat, flavorful fish, and a variety of vegetables with the unique taste of jute leaves. Perfect for a hearty meal, Gboma Dessi is a nutritional powerhouse packed with essential vitamins and minerals. Follow our easy recipe to make this delicious stew at home and bring a taste of West African cuisine to your table.

Ingredients:

- 2 cups jute leaves (fresh or dried)

- 500 grams meat (beef, lamb, or goat), cut into pieces

- 200 grams fish (optional, e.g., tilapia), cut into pieces

- 1 large onion, chopped

- 2 tomatoes, chopped

- 1 bell pepper, chopped

- 2 cloves garlic, minced

- 1 tablespoon ginger, minced

- 2 tablespoons palm oil or vegetable oil

- 1 teaspoon ground chili (adjust to taste)

- 1 teaspoon ground paprika

- 1 teaspoon ground coriander

- 2 cups beef or vegetable broth

- Salt and pepper to taste

- 1 tablespoon dried fish (optional, for extra flavor)

- 1 cup diced potatoes (optional)

- 1 cup diced carrots (optional)

Instructions:

Prepare the Jute Leaves:

  - If using dried jute leaves, soak them in warm water for about 30 minutes until they are rehydrated. Drain and set aside.

Cook the Meat:

  - Heat palm oil or vegetable oil in a large pot over medium heat. Add chopped onions and cook until they are translucent.

  - Add minced garlic and ginger, and cook for another minute.

  - Add the meat pieces and cook until they are browned on all sides.

  - Stir in chopped tomatoes, bell pepper, ground chili, paprika, and coriander. Cook for about 5 minutes until the tomatoes start to break down.

Add Broth and Simmer:

  - Pour in the beef or vegetable broth. Bring the mixture to a boil, then reduce the heat to low. Cover and let it simmer for about 30 minutes, or until the meat is tender.

Add Jute Leaves and Vegetables:

  - Stir in the prepared jute leaves. If using, add diced potatoes, carrots, and dried fish. Continue to simmer for another 15-20 minutes, or until the vegetables are tender and the flavors have melded together.

Season and Serve:

  - Taste and adjust seasoning with salt and pepper as needed. Serve hot with rice, fufu, or your favorite side dish.

Enjoy your Gboma Dessi, a delicious and comforting stew that brings a touch of West African tradition to your dining table!

Nutritional Values

Jute Leaves

 - Calories: 37

 - Carbohydrates: 8 grams

 - Protein: 2 grams

 - Fat: 0.4 grams

 - Fiber: 1.8 grams

 - Vitamin A: 1,720 IU

 - Vitamin C: 10 mg

Benefits:

 - Rich in Vitamins: High in vitamins A and C, supporting vision and immune health.

 - Contains Antioxidants: Helps protect cells from oxidative stress.

 - Supports Digestion: Provides dietary fiber which aids in digestion.

Meat (Beef, Lamb, or Goat)

 - Calories: 250

 - Carbohydrates: 0 grams

 - Protein: 26 grams

 - Fat: 17 grams

 - Iron: 2.6 mg

Benefits:

 - High in Protein: Essential for muscle growth and repair.

 - Rich in Iron: Supports healthy blood and prevents anemia.

 - Provides Essential Vitamins: Contains B vitamins that aid in energy production.

Fish (e.g., Tilapia)

 - Calories: 128

 - Carbohydrates: 0 grams

 - Protein: 26 grams

 - Fat: 2.7 grams

 - Vitamin D: 569 IU

Benefits:

 - High in Protein: Supports muscle health and repair.

 - Rich in Omega-3 Fatty Acids: Supports heart health and brain function.

 - Provides Vitamin D: Aids in calcium absorption and bone health.

Onion

 - Calories: 40

 - Carbohydrates: 9 grams

 - Protein: 1 gram

 - Fat: 0.1 grams

 - Fiber: 1.7 grams

 - Vitamin C: 8.1 mg

Benefits:

 - Contains Antioxidants: May help reduce inflammation and oxidative stress.

 - Supports Immune Health: Provides a boost to the immune system.

Tomatoes

 - Calories: 29

 - Carbohydrates: 6.6 grams

 - Protein: 1.4 grams

 - Fat: 0.2 grams

 - Fiber: 1.2 grams

 - Vitamin C: 20 mg

Benefits:

 - Rich in Lycopene: An antioxidant that may help protect against certain cancers.

 - Supports Skin Health: Vitamin C aids in skin repair and maintenance.

Bell Pepper

 - Calories: 31

 - Carbohydrates: 6 grams

 - Protein: 1 gram

 - Fat: 0.3 grams

 - Fiber: 2.2 grams

 - Vitamin C: 128 mg

Benefits:

 - High in Vitamin C: Supports immune function and skin health.

 - Rich in Antioxidants: Helps protect cells from damage.

Garlic

 - Calories: 149

 - Carbohydrates: 33 grams

 - Protein: 6.4 grams

 - Fat: 0.5 grams

 - Fiber: 2.1 grams

 - Vitamin C: 31 mg

Benefits:

 - Contains Allicin: Known for its anti-inflammatory and antimicrobial properties.

 - Supports Cardiovascular Health: May help lower blood pressure and cholesterol levels.

Ginger

 - Calories: 80

 - Carbohydrates: 18 grams

 - Protein: 1.8 grams

 - Fat: 0.8 grams

 - Fiber: 2 grams

 - Vitamin C: 5 mg

Benefits:

 - Aids Digestion: Known to alleviate nausea and improve digestion.

 - Contains Anti-inflammatory Compounds: May help reduce inflammation and pain.

Palm Oil

 - Calories: 120

 - Carbohydrates: 0 grams

 - Protein: 0 grams

 - Fat: 14 grams

  - Saturated Fat: 7 grams

  - Unsaturated Fat: 7 grams

Benefits:

 - Provides Essential Fatty Acids: Supports cell health.

 - Adds Rich Flavor: Enhances the taste and texture of dishes.

Vegetable Oil

 - Calories: 120

 - Carbohydrates: 0 grams

 - Protein: 0 grams

 - Fat: 14 grams

  - Saturated Fat: 1.4 grams

  - Unsaturated Fat: 12.6 grams

Benefits:

 - Provides Essential Fatty Acids: Supports cell health and brain function.

 - Adds Richness: Enhances flavor and texture.

Ground Chili

 - Calories: 282

 - Carbohydrates: 54 grams

 - Protein: 14 grams

 - Fat: 12 grams

 - Fiber: 14 grams

 - Vitamin C: 140 mg

Benefits:

 - Contains Capsaicin: Known for its metabolism-boosting and pain-relief properties.

 - Rich in Antioxidants: Helps fight inflammation and oxidative stress.

Ground Paprika

 - Calories: 282

 - Carbohydrates: 54 grams

 - Protein: 14 grams

 - Fat: 12 grams

 - Fiber: 14 grams

 - Vitamin C: 140 mg

Benefits:

 - Rich in Antioxidants: Contains compounds that may help reduce inflammation and oxidative stress.

 - Supports Metabolism: Contains vitamins and minerals important for metabolic processes.

Ground Coriander

 - Calories: 298

 - Carbohydrates: 55 grams

 - Protein: 12 grams

 - Fat: 18 grams

 - Fiber: 42 grams

 - Vitamin C: 21 mg

Benefits:

 - Supports Digestion: Known to improve digestion and reduce symptoms of indigestion.

 - Contains Antioxidants: Helps combat oxidative stress and inflammation.

Beef or Vegetable Broth

 - Calories: 15

 - Carbohydrates: 0 grams

 - Protein: 1 gram

 - Fat: 0 grams

Benefits:

 - Provides Flavor: Enhances the taste of dishes.

 - Contains Minerals: Provides essential minerals like sodium and potassium.

Dried Fish

 - Calories: 292

 - Carbohydrates: 0 grams

 - Protein: 65 grams

 - Fat: 4 grams

 - Vitamin D: 600 IU

Benefits:

 - High in Protein: Supports muscle health and repair.

 - Rich in Vitamin D: Aids in calcium absorption and bone health.

Potatoes

 - Calories: 77

 - Carbohydrates: 17 grams

 - Protein: 2 grams

 - Fat: 0.1 grams

 - Fiber: 2.2 grams

 - Vitamin C: 19.7 mg

Benefits:

 - Provides Energy: High in carbohydrates for energy.

 - Contains Vitamin C: Supports immune health and skin repair.

Carrots

 - Calories: 41

 - Carbohydrates: 10 grams

 - Protein: 1 gram

 - Fat: 0.2 grams

 - Fiber: 2.8 grams

 - Vitamin A: 835 µg

Benefits:

 - High in Vitamin A: Supports vision health and immune function.

 - Rich in Antioxidants: Contains compounds that help protect against cell damage.