Benin Massa is a beloved West African dish originating from Benin, a country in West Africa. This traditional meal consists of cornmeal discs, known for their crispy exterior and soft, nutty interior. Often served with a variety of sauces or stews like tomato-onion sauce, peanut sauce, or meat-based stews, Benin Massa is enjoyed throughout the day as a versatile breakfast, lunch, or dinner option.

Benin Massa holds a significant place in the culinary traditions of Benin and neighboring West African nations. Its simplicity and nutritional value—packed with carbohydrates, fiber, and protein, while low in fat—make it a popular choice for maintaining a balanced diet in the region. Its texture resembles thick pancakes or tortillas, offering a satisfying base for different flavor profiles.

Here is a step-by-step method for preparing Benin Massa:

Ingredients:

1- 2 cups of cornmeal

2- 4 cups of water

3- Salt to taste

Instructions:

1- In a large pot, bring the water to a boil.

2- Slowly add the cornmeal to the boiling water, stirring constantly to prevent lumps from forming.

3- Continue stirring the mixture until it thickens and begins to pull away from the sides of the pot.

4- Reduce the heat to low and cover the pot.

5- Allow the mixture to simmer for 10-15 minutes, stirring occasionally to prevent it from sticking to the bottom of the pot.

6- After the masa has cooked through, remove from heat and allow to cool slightly.

7- Using wet hands, shape the masa into small balls, about the size of a golf ball.

8- Place the masa balls onto a clean, flat surface and flatten them into thin discs.

9- Heat a large skillet or griddle over medium-high heat.

10- Cook the discs for 2-3 minutes on each side, or until they are lightly browned and crisp.

11- Serve hot with your favorite sauce or stew.

Notes:

1- Traditionally, Benin Massa is served with a spicy tomato and onion sauce, or a stew made with meat or vegetables.

2- The masa can be made in advance and stored in an airtight container in the refrigerator for up to 3 days.

3- You can experiment with different seasonings to flavor the masa, such as garlic, chili powder, or cumin.

Nutrition Value:

Here are the approximate nutritional values for the listed ingredients per serving:

1. Cornmeal (2 cups):

• Calories: 880 kcal
• Carbohydrates: 184 g
• Protein: 20 g
• Fat: 8 g
• Fiber: 16 g

benefits:

• Rich in fiber, which aids digestion and helps maintain bowel health.
• Contains essential minerals like iron and magnesium, important for energy production and muscle function.
• High in complex carbohydrates, providing a sustained release of energy.
• Contains antioxidants like lutein and zeaxanthin, which are beneficial for eye health.

2. Water (4 cups):

• Calories: 0 kcal
• Carbohydrates: 0 g
• Protein: 0 g
• Fat: 0 g
• Fiber: 0 g

benefits:

• Essential for hydration, which is crucial for overall health and proper bodily functions.
• Helps maintain a healthy weight by aiding in digestion and metabolism.
• Assists in flushing out toxins from the body.
• Keeps the skin hydrated and may improve its appearance.

3. Salt (to taste):

• Nutritional values vary based on the amount used, but typically a small amount adds negligible calories, carbohydrates, protein, and fat. It's important to note that excessive salt intake can lead to health issues, so use it in moderation.

benefits:

• Regulates fluid balance in the body and helps maintain proper nerve and muscle function.
• Contains essential minerals like sodium and chloride, which are necessary for maintaining electrolyte balance.
• Adds flavor to food, making it more enjoyable and satisfying.

These values are approximate and can vary based on the specific brands and preparation methods used.