Discover the authentic South African delicacy of Inhloko Yenkhomo – slow-cooked cow head. This traditional recipe is perfect for communal gatherings, offering a rich, savory taste that highlights the depth of South African cuisine. Follow our step-by-step guide to prepare this unique dish and enjoy a memorable meal with family and friends.

Ingredients:

- 1 cow head, cleaned and split in half

- 2 large onions, chopped

- 4 cloves garlic, minced

- 2 tablespoons ginger, minced

- 2 large tomatoes, chopped

- 1 green bell pepper, chopped

- 1 red bell pepper, chopped

- 2 tablespoons vegetable oil

- 1 teaspoon paprika

- 1 teaspoon turmeric

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 2 beef stock cubes

- 4 cups water

- Salt and pepper to taste

- Fresh cilantro, chopped (for garnish)

- Lemon wedges (for serving)

Instructions:

Prepare the Cow Head: Rinse the cow head under cold water and remove any excess blood or impurities. Cut into manageable pieces if not already done.

Sear the Meat: Heat the vegetable oil in a large pot over medium-high heat. Add the cow head pieces and sear on all sides until browned. Remove from the pot and set aside.

Cook the Vegetables: In the same pot, add onions, garlic, and ginger. Sauté until the onions are translucent and fragrant. Add the chopped tomatoes, green and red bell peppers, and cook until the tomatoes are softened.

Add Spices: Stir in paprika, turmeric, cumin, and coriander. Cook for 2 minutes to allow the spices to release their flavors.

Combine Ingredients: Return the seared cow head pieces to the pot. Crumble the beef stock cubes over the meat and pour in the water. Stir to combine all ingredients.

Slow Cook: Bring the mixture to a boil, then reduce the heat to low. Cover and let simmer for 4-6 hours, or until the meat is tender and falling off the bone. Stir occasionally and check the seasoning, adding salt and pepper as needed.

Serve: Remove the cow head pieces from the pot and let cool slightly. Shred the meat from the bones and discard any large bones or cartilage. Return the shredded meat to the pot and mix well with the remaining sauce.

Garnish and Enjoy: Serve the Inhloko Yenkhomo hot, garnished with chopped fresh cilantro. Accompany with lemon wedges for added flavor. Enjoy this rich and hearty dish with your favorite side dishes or bread.

This traditional recipe captures the essence of South African communal dining and is sure to be a hit at any gathering.

Nutritional Values

Cow Head (1, cleaned and split in half)

 - Generally high in protein, collagen, and various nutrients from different parts, including vitamins and minerals.

 - Collagen is beneficial for joint and skin health.

Benefits:

 - Provides high-quality protein and essential amino acids for muscle repair and growth.

 - Rich in collagen, which supports joint health and skin elasticity.

 - Includes important minerals like iron, zinc, and B vitamins.

Onions (2 large, chopped)

 - Calories: 44 kcal

 - Carbohydrates: 10g

 - Protein: 1g

 - Fat: 0.1g

 - Fiber: 2g

Benefits:

 - Contains antioxidants like quercetin that may reduce inflammation.

 - Provides vitamins C and B6, supporting immune function and metabolism.

 - Adds flavor with minimal calories.

Garlic (4 cloves, minced)

 - Calories: 4 kcal

 - Carbohydrates: 1g

 - Protein: 0.2g

 - Fat: 0g

Benefits:

 - Known for its cardiovascular benefits and immune-boosting properties.

 - Contains allicin, which may have anti-inflammatory and antimicrobial effects.

 - Enhances flavor with minimal calories.

Ginger (2 tablespoons, minced)

 - Calories: 5 kcal

 - Carbohydrates: 1g

 - Protein: 0.1g

 - Fat: 0g

Benefits:

 - Has anti-inflammatory and antioxidant properties.

 - May aid digestion and alleviate nausea.

 - Adds a warm, spicy flavor to dishes.

Tomatoes (2 large, chopped)

 - Calories: 22 kcal

 - Carbohydrates: 5g

 - Protein: 1g

 - Fat: 0.2g

 - Fiber: 1.5g

Benefits:

 - Rich in lycopene, an antioxidant linked to reduced cancer risk.

 - Provides vitamins A and C, supporting skin and immune health.

 - Adds flavor and moisture to dishes.

Green Bell Pepper (1, chopped)

 - Calories: 24 kcal

 - Carbohydrates: 6g

 - Protein: 1g

 - Fat: 0.2g

 - Fiber: 2g

Benefits:

 - High in vitamins A and C, which support immune health and skin health.

 - Contains antioxidants that may help reduce inflammation.

 - Adds a fresh crunch and vibrant color to dishes.

Red Bell Pepper (1, chopped)

 - Calories: 31 kcal

 - Carbohydrates: 7g

 - Protein: 1g

 - Fat: 0.3g

 - Fiber: 2g

Benefits:

 - Higher in vitamins A and C compared to green peppers.

 - Contains antioxidants like beta-carotene.

 - Adds sweetness and color to dishes.

Vegetable Oil (2 tablespoons)

 - Calories: 120 kcal

 - Fat: 14g (of which 2g is saturated fat)

Benefits:

- Provides essential fatty acids and vitamin E.

 - Enhances flavor and helps with cooking.

 - Opt for heart-healthy oils like olive oil for better benefits.

Paprika (1 teaspoon)

 - Calories: 6 kcal

 - Carbohydrates: 1.4g

 - Protein: 0.2g

 - Fat: 0.2g

Benefits:

 - Contains vitamin A, which supports vision and immune health.

 - Adds color and a mild, sweet-spicy flavor to dishes.

 - Provides antioxidants that may reduce inflammation.

Turmeric (1 teaspoon)

 - Calories: 8 kcal

 - Carbohydrates: 1.4g

 - Protein: 0.2g

 - Fat: 0.2g

Benefits:

 - Contains curcumin, known for its anti-inflammatory and antioxidant properties.

 - May support joint health and improve digestion.

 - Adds color and flavor to dishes.

Ground Cumin (1 teaspoon)

 - Calories: 8 kcal

 - Carbohydrates: 1g

 - Protein: 0.4g

 - Fat: 0.5g

Benefits:

 - May aid digestion and have antimicrobial properties.

 - Contains iron and other minerals important for overall health.

 - Adds a warm, earthy flavor to dishes.

Ground Coriander (1 teaspoon)

 - Calories: 6 kcal

 - Carbohydrates: 1.1g

 - Protein: 0.2g

 - Fat: 0.3g

Benefits:

 - Contains antioxidants and essential oils with potential anti-inflammatory properties.

 - Supports digestive health and may help manage blood sugar levels.

 - Adds a citrusy, slightly sweet flavor to dishes.

Beef Stock Cubes (2)

 - Calories: 10 kcal

 - Sodium: 800-1000mg

 - Carbohydrates: 1g

 - Protein: 1g

 - Fat: 0g

Benefits:

 - Adds depth of flavor to dishes.

 - Provides some minerals and electrolytes.

 - High in sodium, so use in moderation.

Water (4 cups)

 - Calories: 0 kcal

 - No macronutrients.

Benefits:

 - Essential for hydration and bodily functions.

 - Helps in cooking and making the dish more flavorful.

Salt and Pepper (to taste)

 - Sodium: 2,300mg (daily recommended limit)

Benefits:

 - Enhances the flavor of dishes.

 - Essential for maintaining fluid balance and nerve function.

 - Should be used in moderation to avoid health issues related to high sodium intake.

Fresh Cilantro (for garnish)

 - Calories: 1 kcal

 - Carbohydrates: 0.2g

 - Protein: 0.1g

 - Fat: 0g

Benefits:

 - Adds a fresh flavor and can aid in digestion.

 - Contains vitamins A, C, and K, as well as antioxidants.

 - Enhances the visual appeal of dishes.

Lemon Wedges (for serving)

 - Calories: 2 kcal

 - Carbohydrates: 0.5g

 - Protein: 0g

 - Fat: 0g

Benefits:

 - Provides vitamin C, supporting immune function and skin health.

 - Adds a tangy flavor and helps balance the richness of the dish.

 - May aid in digestion and enhance the overall taste.