Discover the rich flavors of Kittley Torborgee, a traditional African recipe featuring garden eggs (African eggplant) cooked to perfection with savory meat, aromatic spices, and a touch of oil and pepper. This hearty dish is a delightful combination of tender eggplant and seasoned meat, offering a unique taste of African cuisine. Perfect for those looking to explore traditional African flavors in their cooking. Follow our step-by-step recipe to create this flavorful dish in your kitchen.
Ingredients:
- 4 medium garden eggs (African eggplants), chopped
- 2 tablespoons vegetable oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1-2 hot peppers, finely chopped (adjust to taste)
- 1 pound beef or goat meat, cut into cubes
- 1 teaspoon ground black pepper
- 1 teaspoon ground paprika
- 1 teaspoon ground cumin
- Salt to taste
- 1 cup water or beef stock
Instructions:
Prepare the Ingredients:
- Wash and chop the garden eggs into bite-sized pieces.
- Season the meat cubes with salt and pepper.
Cook the Meat:
- Heat the vegetable oil in a large pot over medium heat.
- Add the chopped onions and cook until translucent, about 5 minutes.
- Stir in the minced garlic and hot peppers, cooking for an additional 2 minutes.
- Add the meat cubes and cook until browned on all sides.
Add Spices:
- Sprinkle the ground black pepper, paprika, and cumin over the meat.
- Stir well to coat the meat with the spices.
Add Garden Eggs:
- Add the chopped garden eggs to the pot and stir to combine with the meat and spices.
- Pour in the water or beef stock, bringing the mixture to a boil.
Simmer the Dish:
- Reduce the heat to low, cover the pot, and let it simmer for 30-40 minutes, or until the meat is tender and the garden eggs are cooked through.
- Check the seasoning and adjust with additional salt and pepper if needed.
Serve:
- Serve Kittley Torborgee hot, either on its own or with a side of rice or bread.
Enjoy this authentic African dish, rich in flavor and tradition!
Nutritional Values:
Garden Eggs (African Eggplant):
- Calories: 25
- Protein: 1g
- Carbohydrates: 6g
- Fiber: 3g
- Fat: 0.2g
Benefits:
- Rich in antioxidants like nasunin, which helps protect cells and supports overall health.
- High in dietary fiber, aiding digestion and preventing constipation.
- Low in calories, making it a good option for weight management.
Vegetable Oil:
- Calories: 120
- Protein: 0g
- Carbohydrates: 0g
- Fat: 14g (mostly unsaturated fats)
Benefits:
- Provides essential fatty acids necessary for brain function and overall health.
- Contains vitamin E, which acts as an antioxidant and supports skin health.
Onion:
- Calories: 40
- Protein: 1g
- Carbohydrates: 9g
- Fiber: 2g
- Fat: 0.1g
Benefits:
- Contains compounds like quercetin that help reduce inflammation.
- Rich in vitamins and antioxidants that support immune function.
- Helps lower blood pressure and reduce cholesterol levels.
Garlic:
- Calories: 149
- Protein: 6g
- Carbohydrates: 33g
- Fiber: 2g
- Fat: 0.5g
Benefits:
- Contains allicin, which has antimicrobial properties.
- Helps reduce blood pressure and improve cholesterol levels.
- Enhances the body's ability to fight infections.
Hot Peppers:
- Calories: 40
- Protein: 2g
- Carbohydrates: 9g
- Fiber: 2g
- Fat: 0.4g
Benefits:
- Contains capsaicin, which can increase metabolism and promote fat burning.
- High in vitamin C, supporting immune health and skin integrity.
- Helps reduce inflammation and improve circulation.
Beef (per 100g, cooked):
- Calories: 250
- Protein: 26g
- Carbohydrates: 0g
- Fat: 17g
Benefits:
- High in protein, essential for muscle growth and repair.
- Rich in iron, supporting healthy red blood cells and preventing anemia.
- Contains B vitamins important for energy metabolism and brain function.
Spices (Black Pepper, Paprika, Cumin):
- Black Pepper: 6 calories, 1.5g protein
- Paprika: 6 calories, 0.3g protein
- Cumin: 8 calories, 0.4g protein
Benefits:
- Black Pepper contains piperine, which aids digestion and enhances nutrient absorption.
- Paprika is rich in antioxidants like vitamin A and capsaicin, supporting eye health and metabolism.
- Cumin aids digestion, improves immune function, and may have anti-inflammatory properties.
This combination of ingredients not only creates a flavorful dish but also provides a range of nutritional benefits for overall health.
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