Welcome to the vibrant culinary world of the Central African Republic, where flavors dance harmoniously with tradition, creating an exquisite tapestry of taste and culture. One of the most cherished culinary treasures of this land is Nganda, a dish that embodies the essence of Central African cuisine.

Originating from the heart of the Central African Republic, Nganda is more than just a meal—it's a celebration of community, family, and heritage. This savory dish, often prepared during festive occasions and gatherings, brings people together around the table to share not only food but also stories, laughter, and love.

In this recipe, we'll delve into the rich ingredients, flavors, and techniques that make Nganda a beloved culinary masterpiece. From tender meats to aromatic spices and hearty vegetables, each element plays a vital role in creating a symphony of flavors that tantalize the taste buds and warm the soul.

Join us on a culinary journey through the Central African Republic as we unravel the secrets behind Nganda, inviting you to savor the essence of this remarkable cuisine in your own kitchen.

Ingredients:

• 1 kg of beef or goat meat, cut into chunks
• 2 onions, finely chopped
• 4 cloves of garlic, minced
• 2 tablespoons of peanut oil
• 2 tablespoons of tomato paste
• 1 tablespoon of ground ginger
• 1 tablespoon of ground coriander
• 1 tablespoon of paprika
• 1 teaspoon of ground black pepper
• Salt to taste
• Fresh parsley or cilantro for garnish
• Lemon wedges for serving

Instructions:

Marinate the Meat:

1- In a large bowl, combine the meat chunks with chopped onions, minced garlic, peanut oil, tomato paste, ground ginger, ground coriander, paprika, black pepper, and salt.

2- Mix well until the meat is evenly coated with the marinade.

3- Cover the bowl and let the meat marinate in the refrigerator for at least 2 hours, or preferably overnight, to allow the flavors to meld.

Prepare the Grill:Preheat your grill to medium-high heat. If using charcoal, wait until the coals are hot and covered with ash before cooking.

Grill the Meat:

1- Thread the marinated meat onto skewers, leaving a little space between each piece.

2- Place the skewers on the preheated grill and cook for about 8-10 minutes on each side, or until the meat is cooked through and slightly charred on the edges.

3- While grilling, you can baste the meat with any remaining marinade for added flavor.

Serve:

1- Once the meat is cooked to your liking, remove the skewers from the grill and transfer the meat to a serving platter.

2- Garnish with fresh parsley or cilantro for a pop of color and flavor.

3- Serve hot with lemon wedges on the side for squeezing over the meat.

4- Nganda is traditionally enjoyed with a side of rice, couscous, or flatbread, along with a selection of fresh vegetables or salads.

Enjoy:Gather your friends and family around the table and enjoy the delightful flavors of Nganda, a true taste of the Central African Republic's culinary heritage.

Nutritional Values:

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

Beef or Goat Meat (100g):

• Calories: 250 kcal
• Protein: 25g
• Fat: 16g
• Carbohydrates: 0g
• Fiber: 0g
• Cholesterol: 80mg
• Iron: 2.5mg

benefits:Rich in protein, iron, and essential vitamins, beef and goat meat help support muscle growth, repair tissue, and provide essential nutrients for overall health.

Onions (1 medium onion, approximately 100g):

• Calories: 44 kcal
• Protein: 1g
• Fat: 0g
• Carbohydrates: 10g
• Fiber: 2g
• Vitamin C: 9mg

benefits: Onions are a good source of antioxidants and contain compounds that may help reduce the risk of heart disease, lower blood sugar levels, and boost bone health.

Garlic (1 clove, approximately 3g):

• Calories: 4 kcal
• Protein: 0.2g
• Fat: 0g
• Carbohydrates: 1g
• Fiber: 0.1g

benefits: Garlic is known for its medicinal properties, including its ability to boost the immune system, reduce blood pressure and cholesterol levels, and improve heart health.

Peanut Oil (1 tablespoon, approximately 14g):

• Calories: 120 kcal
• Fat: 14g
• Vitamin E: 2.4mg
• Vitamin K: 5.8mcg

benefits: Peanut oil is high in monounsaturated fats, which can help reduce the risk of heart disease. It also contains vitamin E, which is an antioxidant that supports skin health and may reduce inflammation.

Tomato Paste (2 tablespoons, approximately 33g):

• Calories: 30 kcal
• Protein: 1g
• Fat: 0g
• Carbohydrates: 7g
• Fiber: 2g
• Vitamin C: 8mg
• Vitamin A: 1020IU

benefits: Tomatoes are rich in lycopene, an antioxidant that may reduce the risk of certain cancers and promote heart health. Tomato paste also contains vitamins A and C, which support vision and immune function.

Ground Ginger (1 tablespoon, approximately 6g):

• Calories: 19 kcal
• Carbohydrates: 4g
• Fiber: 1g
• Iron: 0.2mg

benefits: Ginger has anti-inflammatory and antioxidant properties, which may help reduce muscle pain, improve digestion, and boost the immune system.

Ground Coriander (1 tablespoon, approximately 5g):

• Calories: 15 kcal
• Protein: 0.6g
• Fat: 0.9g
• Carbohydrates: 3g
• Fiber: 1.8g

benefits: Coriander is rich in antioxidants and may help lower blood sugar levels, reduce inflammation, and promote digestion.

Paprika (1 tablespoon, approximately 6g):

• Calories: 19 kcal
• Protein: 1g
• Fat: 1g
• Carbohydrates: 4g
• Fiber: 2g
• Vitamin A: 1500IU

benefits: Paprika contains vitamin A, which is essential for vision and immune function. It also has anti-inflammatory properties and may help improve digestion.

Ground Black Pepper (1 teaspoon, approximately 2g):

• Calories: 6 kcal
• Carbohydrates: 1g
• Fiber: 0.4g

benefits: Black pepper contains piperine, a compound that may enhance nutrient absorption, improve digestion, and have antioxidant properties.

Salt (approximately 1 teaspoon):

• Sodium: Approximately 2300mg (varies depending on type and brand)

benefits: Salt is essential for maintaining fluid balance and nerve function in the body, but should be consumed in moderation to avoid health risks associated with excessive sodium intake.

Fresh Parsley or Cilantro (negligible calories and nutrients in small amounts for garnish)

benefits: Both parsley and cilantro are rich in vitamins A, C, and K, as well as antioxidants. They may help reduce inflammation, support bone health, and promote detoxification.

Lemon Wedges (negligible calories and nutrients in small amounts for serving)

benefits: Lemons are high in vitamin C, which supports immune function and skin health. They also contain antioxidants and may aid digestion when consumed with meals.

These values are approximate and can vary based on factors such as the specific type and brand of ingredients used.