Discover the authentic taste of Kondolee, a cherished traditional dish made from pounded yam or cassava, perfectly paired with a variety of rich and flavorful stews. This recipe offers a delicious insight into a beloved classic, ideal for any meal occasion. Explore the steps to create this comforting and hearty dish, and enjoy a taste of tradition in every bite.

Ingredients:

For the Kondolee:

 - 2 cups yam or cassava, peeled and cut into chunks

 - Water (enough to cover the yam or cassava)

 - Salt to taste

For the Stew:

 - 2 tablespoons vegetable oil

 - 1 large onion, finely chopped

 - 2 cloves garlic, minced

 - 1 teaspoon ginger, minced

 - 2 tomatoes, chopped

 - 1 red bell pepper, chopped

 - 1 green bell pepper, chopped

 - 1 teaspoon ground paprika

 - 1 teaspoon ground cumin

 - 1 teaspoon dried thyme

 - 1 cup chicken or vegetable broth

 - Salt and pepper to taste

 - Fresh parsley or cilantro for garnish

Instructions:

1. Prepare the Kondolee:

 - Place the yam or cassava in a large pot and cover with water. Add a pinch of salt.

 - Bring to a boil and cook until tender, about 15-20 minutes.

 - Drain the water and return the yam or cassava to the pot.

 - Mash the yam or cassava until smooth and creamy. If needed, add a bit of water to achieve the desired consistency.

Prepare the Stew:

 - Heat the vegetable oil in a large skillet over medium heat.

 - Add the chopped onion, garlic, and ginger. Sauté until the onion is translucent.

 - Add the tomatoes, red bell pepper, and green bell pepper. Cook until the vegetables are soft.

 - Stir in the ground paprika, cumin, and thyme. Cook for an additional 2 minutes.

 - Pour in the chicken or vegetable broth and simmer for 10 minutes, allowing the flavors to meld together.

 - Season with salt and pepper to taste.

Serve:

 - Spoon the Kondolee onto plates.

 - Top with the savory stew.

 - Garnish with fresh parsley or cilantro.

Enjoy your Kondolee with a side of your favorite stews for a traditional and satisfying meal!

Nutritional values

2 cups yam or cassava, peeled and cut into chunks:

Yam (approximately 300g):

    - 250 calories

    - 2g protein

    - 60g carbohydrates

    - 0.2g fat

Benefits: Good source of vitamins C and B6, potassium, and fiber. Supports energy levels and digestive health.

Cassava (approximately 300g):

    - 300 calories

    - 2g protein

    - 75g carbohydrates

    - 0.5g fat

Benefits: Provides carbohydrates for energy, and is rich in vitamin C and potassium. Supports energy and immune function.

Water (enough to cover the yam or cassava):

    - 0 calories

    - 0g protein

    - 0g carbohydrates

    - 0g fat

Benefits: Essential for hydration and helps with digestion.

Salt to taste:

Per teaspoon (approximately 6g):

    - 0 calories

    - 0g protein

    - 0g carbohydrates

    - 0g fat

Benefits: Enhances flavor, use in moderation to manage sodium intake.

Stew:

2 tablespoons vegetable oil:

    - 270 calories

    - 0g protein

    - 0g carbohydrates

    - 30g fat

Benefits: Contains monounsaturated and polyunsaturated fats, which support heart health. Use in moderation to manage fat intake.

1 large onion, finely chopped:

    - 60 calories

    - 1g protein

    - 14g carbohydrates

    - 0g fat

Benefits: Contains antioxidants and compounds that may support heart health and immune function.

2 cloves garlic, minced:

Per clove:

    - 13 calories

    - 0.6g protein

    - 3g carbohydrates

    - 0g fat

Benefits: Contains allicin, which has anti-inflammatory and antioxidant properties, and boosts immune health.

1 teaspoon ginger, minced:

    - 5 calories

    - 0.1g protein

    - 1g carbohydrates

    - 0g fat

Benefits: Contains gingerol, which has anti-inflammatory and antioxidant properties, and supports digestive health.

2 tomatoes, chopped

    - 50 calories

    - 2g protein

    - 12g carbohydrates

    - 0g fat

Benefits: Rich in vitamins C and A, antioxidants like lycopene, supports heart health and immune function.

1 red bell pepper, chopped:

    - 50 calories

    - 1g protein

    - 12g carbohydrates

    - 0.5g fat

Benefits: High in vitamins A and C, and antioxidants, supports immune health and skin health.

1 green bell pepper, chopped:

    - 40 calories

    - 1g protein

    - 10g carbohydrates

    - 0.5g fat

Benefits: Provides vitamins A and C, supports immune function and antioxidant protection.

1 teaspoon ground paprika:

    - 6 calories

    - 0.3g protein

    - 1g carbohydrates

    - 0.3g fat

Benefits: Contains antioxidants like capsaicin, which supports metabolism and adds vibrant color and flavor.

1 teaspoon ground cumin:

    - 8 calories

    - 0.4g protein

    - 1g carbohydrates

    - 0.4g fat

Benefits: Contains antioxidants, aids digestion, and adds flavor.

1 teaspoon dried thyme:

    - 3 calories

    - 0.1g protein

    - 0.6g carbohydrates

    - 0g fat

Benefits: Contains antioxidants and essential oils, supports digestion and respiratory health.

1 cup chicken or vegetable broth:

Chicken Broth:

     - 20 calories

     - 2g protein

     - 0g carbohydrates

     - 1g fat

Benefits: Provides flavor and some protein, supports hydration.

Vegetable Broth:

     - 10 calories

     - 0.5g protein

     - 2g carbohydrates

     - 0g fat

Benefits: Lower in calories, provides flavor and supports hydration.

Salt and pepper to taste:

Per teaspoon salt:

    - 0 calories

    - 0g protein

    - 0g carbohydrates

    - 0g fat

Per teaspoon black pepper:

   - Approximately:

    - 6 calories

    - 0.2g protein

    - 1g carbohydrates

    - 0.3g fat

Benefits: Enhances flavor, use in moderation to manage sodium and spice intake.

Fresh parsley or cilantro for garnish:

Per 1/4 cup:

Parsley:

     - 1 calorie

     - 0.1g protein

     - 0.2g carbohydrates

     - 0g fat

Benefits: Provides vitamins A, C, and K, has antioxidant properties.

Cilantro:

    - Approximately:

     - 1 calorie

     - 0.1g protein

     - 0.2g carbohydrates

     - 0g fat

Benefits: Contains vitamins A and C, supports digestion and adds fresh flavor.