Discover the unique taste of Dawadawa, a traditional West African seasoning made from fermented locust beans. Learn how to use this flavorful ingredient in your cooking with our easy-to-follow recipe and tips. Perfect for adding depth and umami to soups, stews, and sauces!

Ingredients:

- 2 tablespoons Dawadawa (fermented locust beans)

- 1 lb beef or chicken, cut into cubes

- 1 large onion, chopped

- 2 tomatoes, chopped

- 1 bell pepper, chopped

- 2 cloves garlic, minced

- 1 tablespoon ginger, minced

- 2 tablespoons vegetable oil

- 1 cup beef or chicken broth

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- 1/2 teaspoon chili powder (optional, for heat)

- Salt and pepper to taste

- Fresh cilantro or parsley for garnish

Instructions:

Prepare the Dawadawa: Rinse the Dawadawa under cold water and soak it in a small bowl of warm water for 15 minutes to soften. Drain and mash it into a paste.

Cook the Meat: Heat the vegetable oil in a large pot over medium heat. Add the chopped onion and cook until translucent. Add the garlic and ginger, and cook for another 2 minutes.

Add the Meat: Add the meat to the pot and brown it on all sides.

Combine Ingredients: Stir in the chopped tomatoes and bell pepper. Cook for 5 minutes until the vegetables begin to soften.

Add Spices and Dawadawa: Stir in the ground cumin, paprika, chili powder (if using), and the Dawadawa paste. Mix well.

Simmer: Pour in the broth, bring to a boil, then reduce heat to low. Cover and simmer for 45 minutes to 1 hour, or until the meat is tender and the flavors are well combined. 

Season and Serve: Season with salt and pepper to taste. Garnish with fresh cilantro or parsley before serving.

Notes:

- You can adjust the amount of Dawadawa based on your taste preference. It adds a strong, savory flavor, so start with a smaller amount if you're new to it.

- This stew pairs well with rice or traditional West African fufu.

Enjoy the rich, complex flavors that Dawadawa brings to your dish!

Nutritional Values

Dawadawa (Fermented Locust Beans)

 - Calories: 235

 - Carbohydrates: 24 grams

 - Protein: 17 grams

 - Fat: 9 grams

 - Fiber: 3 grams

Benefits:

 - High in Protein: Good source of plant-based protein for muscle repair and growth.

 - Rich in Nutrients: Contains essential minerals and vitamins, including iron and B vitamins.

 - Aids Digestion: Fermentation process improves digestibility and supports gut health.

Beef or Chicken (1 lb or 450 grams)

Beef (per 100 grams, cooked):

 - Calories: 250

 - Carbohydrates: 0 grams

 - Protein: 26 grams

 - Fat: 17 grams

 - Iron: 2.6 mg

Chicken (per 100 grams, cooked):

 - Calories: 165

 - Carbohydrates: 0 grams

 - Protein: 31 grams

 - Fat: 3.6 grams

 - Iron: 1 mg

Benefits:

 - High in Protein: Supports muscle growth and repair.

 - Rich in Vitamins and Minerals: Provides essential nutrients like iron, B vitamins, and zinc.

Onion

 - Calories: 40

 - Carbohydrates: 9 grams

 - Protein: 1 gram

 - Fat: 0.1 grams

 - Fiber: 1.7 grams

 - Vitamin C: 8.1 mg

Benefits:

 - Antioxidant Properties: Helps reduce inflammation and supports immune health.

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

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:

 - Anti-inflammatory: May help reduce nausea and muscle pain.

 - Supports Digestion: Aids in digestion and can help alleviate indigestion.

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 of the dish.

Beef or Chicken Broth

 - Calories: 20-40

 - Carbohydrates: 1-2 grams

 - Protein: 2-5 grams

 - Fat: 0-2 grams

 - Sodium: 800-1,000 mg

Benefits:

 - Adds Flavor: Enhances the taste of dishes.

 - Provides Nutrients: Contains minerals and proteins that support overall health.

Ground Cumin

 - Calories: 375

 - Carbohydrates: 44 grams

 - Protein: 18 grams

 - Fat: 19 grams

 - Fiber: 11 grams

 - Vitamin C: 7 mg

Benefits:

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

 - Contains Antioxidants: Helps combat oxidative stress and inflammation.

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.

Chili Powder (Optional)

 - Calories: 282

 - Carbohydrates: 56 grams

 - Protein: 12 grams

 - Fat: 12 grams

 - Fiber: 26 grams

Benefits:

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

 - Enhances Flavor: Adds a spicy kick to dishes.

Salt

 - Sodium: 2,300 mg

Benefits:

 - Essential for Fluid Balance: Helps regulate fluids and electrolyte balance in the body.

 - Enhances Flavor: Improves the taste of food.

Black Pepper

 - Calories: 251

 - Carbohydrates: 64 grams

 - Protein: 10 grams

 - Fat: 3.3 grams

 - Fiber: 26 grams

Benefits:

 - Contains Piperine: May enhance the absorption of certain nutrients and provide anti-inflammatory benefits.

 - Supports Digestion: Helps stimulate digestive enzymes.

Fresh Cilantro or Parsley (for garnish)

Cilantro:

  - Calories: 23

  - Carbohydrates: 4 grams

  - Protein: 2 grams

  - Fat: 0.5 grams

  - Vitamin C: 27 mg

Parsley:

  - Calories: 36

  - Carbohydrates: 6 grams

  - Protein: 3 grams

  - Fat: 0.8 grams

  - Vitamin C: 133 mg

Benefits:

 - Rich in Vitamins: Supports immune health and provides antioxidants.

 - Enhances Flavor: Adds fresh flavor to dishes without extra calories.

This combination of ingredients makes for a flavorful and nutritious dish, providing essential nutrients, antioxidants, and health benefits. Let me know if you need more information or have other questions!