Discover how to make Kpala, a beloved dish made from fermented maize flour. This traditional recipe, popular in various cultures, features a unique blend of flavors and textures. Learn how to prepare this comforting dish, paired perfectly with your choice of meat or vegetable stew. Ideal for a hearty meal, Kpala offers a delightful taste of authentic cuisine. Follow our step-by-step guide for a delicious homemade experience!

Ingredients:

- For the Kpala:

 - 2 cups maize flour (cornmeal)

 - 1 cup fermented maize flour (or sour maize flour if available)

 - 2-3 cups water

 - Salt to taste

- For the Meat or Vegetable Stew:

 - 1 lb meat (beef, chicken, or lamb) or a mix of vegetables (carrots, potatoes, bell peppers)

 - 1 large onion, chopped

 - 2 cloves garlic, minced

 - 1 tablespoon tomato paste

 - 1 teaspoon paprika

 - 1 teaspoon ground cumin

 - 1 teaspoon dried thyme

 - 1 cup beef or vegetable broth

 - 2 tablespoons cooking oil

 - Salt and pepper to taste

Instructions:

Prepare the Kpala:

 - In a large bowl, combine the maize flour and fermented maize flour.

 - Gradually add water while stirring continuously to avoid lumps.

 - Transfer the mixture to a pot and cook over medium heat, stirring frequently.

 - Cook until the mixture thickens and pulls away from the sides of the pot, about 10-15 minutes.

 - Season with salt to taste. Keep warm.

Prepare the Stew:

 - Heat oil in a large pot over medium heat.

 - Add the chopped onion and cook until softened.

 - Stir in the minced garlic and cook for another minute.

 - Add the tomato paste, paprika, cumin, and thyme, stirring well to combine.

 - Add the meat or vegetables and cook until browned.

 - Pour in the broth and bring to a simmer.

 - Cover and cook until the meat is tender or vegetables are cooked through, about 20-30 minutes.

 - Season with salt and pepper to taste.

Serve:

  - Spoon the Kpala onto plates and top with the meat or vegetable stew. Enjoy!

Nutritional Values

For the Kpala:

Maize Flour (Cornmeal)

 - Calories: 365

 - Carbohydrates: 73 grams

 - Protein: 7 grams

 - Fat: 1.6 grams

 - Fiber: 7.3 grams

Benefits:

 - High in Carbohydrates: Provides sustained energy.

 - Rich in Fiber: Supports digestive health and helps maintain bowel regularity.

 - Contains Essential Nutrients: Includes vitamins and minerals like B vitamins and magnesium.

Fermented Maize Flour (Sour Maize Flour)

 - Similar to regular maize flour, but with added probiotics.

Benefits:

 - Probiotics: Supports gut health and improves digestion.

 - Enhanced Flavor: Adds a unique tanginess to the dish.

Salt

 - Sodium: 2,300 mg

Benefits:

 - Essential for Fluid Balance: Regulates fluids and electrolytes in the body.

 - Enhances Flavor: Improves the taste of dishes.

For the Meat or Vegetable Stew:

Meat (Beef, Chicken, or Lamb)

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

Lamb (per 100 grams, cooked):

 - Calories: 294

 - Carbohydrates: 0 grams

 - Protein: 25 grams

 - Fat: 21 grams

 - Iron: 1.8 mg

Benefits:

 - High in Protein: Supports muscle growth and repair.

 - Provides Essential Nutrients: Rich in vitamins and minerals like iron, zinc, and B vitamins.

Vegetables (Carrots, Potatoes, Bell Peppers)

Carrots (per 100 grams):

 - Calories: 41

 - Carbohydrates: 10 grams

 - Protein: 0.9 grams

 - Fat: 0.2 grams

 - Fiber: 2.8 grams

 - Vitamin A: 835 mcg

Potatoes (per 100 grams):

 - Calories: 77

 - Carbohydrates: 17 grams

 - Protein: 2 grams

 - Fat: 0.1 grams

 - Fiber: 2.2 grams

 - Vitamin C: 19 mg

Bell Peppers (per 100 grams):

 - Calories: 31

 - Carbohydrates: 6 grams

 - Protein: 1 gram

 - Fat: 0.3 grams

 - Fiber: 2.2 grams

 - Vitamin C: 128 mg

Benefits:

 - Rich in Vitamins: Carrots and bell peppers are high in vitamin A and C, supporting immune function and vision health.

 - Provides Essential Nutrients: Potatoes offer potassium and vitamin C.

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: Supports immune health and reduces inflammation.

 - May Help with Heart Health: Can aid in lowering blood pressure and cholesterol levels.

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.

Tomato Paste

 - Calories: 82

 - Carbohydrates: 18 grams

 - Protein: 4 grams

 - Fat: 0.6 grams

 - Fiber: 4 grams

 - Vitamin C: 13 mg

Benefits:

 - Rich in Lycopene: An antioxidant that may reduce the risk of certain cancers.

 - Enhances Flavor: Adds a rich, concentrated tomato flavor to dishes.

Paprika

 - Calories: 282

 - Carbohydrates: 54 grams

 - Protein: 14 grams

 - Fat: 12 grams

 - Fiber: 14 grams

 - Vitamin C: 140 mg

Benefits:

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

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

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.

Dried Thyme

 - Calories: 101

 - Carbohydrates: 24 grams

 - Protein: 5 grams

 - Fat: 1 gram

 - Fiber: 14 grams

 - Vitamin C: 160 mg

Benefits:

 - Contains Antioxidants: Supports immune health and reduces oxidative stress.

 - Aids Digestion: May help with digestive issues and improve gut health.

Cooking 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 Vegetable 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.

This combination of ingredients will result in a nutritious and flavorful dish. Maize flour provides energy and fiber, while fermented maize flour offers additional gut health benefits. The stew, with its variety of vegetables and spices, not only adds essential nutrients but also supports overall health through its antioxidant and anti-inflammatory properties.