Congo Palouza is a traditional West African dish beloved in Congo, Cameroon, and Gabon. This flavorful and nutritious dish combines cassava leaves with groundnut (peanut) paste, creating a hearty meal rich in protein, fiber, vitamins, and minerals. Known for its thick, creamy consistency and rich taste, Congo Palouza is a staple in West African cuisine.
Congo Palouza has deep roots in West African culinary traditions. The dish showcases the region's use of locally available ingredients like cassava leaves and groundnuts, reflecting the area's agricultural practices and culinary ingenuity. Traditionally enjoyed during special occasions and communal gatherings, Congo Palouza continues to be a symbol of cultural heritage and family bonding.
Ingredients:
- Fresh cassava leaves
- Groundnuts (peanuts)
- Water
- Salt
- Black pepper
- Garlic
- Onions
- Chili pepper
Instructions:
1. Prepare the Cassava Leaves:
- Gather fresh cassava leaves, wash thoroughly, and chop into small pieces.
2. Make the Groundnut Paste:
- Pound roasted peanuts in a mortar and pestle until smooth. Mix with water and heat in a pot over medium heat. Stir continuously until the paste thickens and oil separates, about 30 minutes.
3. Cook the Cassava Leaves:
- Boil the chopped cassava leaves in water for about 10 minutes until tender. Drain the water and add the leaves to the pot with the groundnut paste.
4. Season and Simmer:
- Add salt, black pepper, garlic, onions, and chili pepper. Simmer for about 30 minutes, stirring occasionally, until the flavors meld and the mixture reaches a thick, creamy consistency.
5. Serve:
- Enjoy hot with rice, yams, or plantains.
Nutritional Benefits:
Cassava leaves are rich in dietary fiber, vitamins A, C, and K, and essential minerals like calcium, iron, and potassium. Groundnuts provide a good source of protein, healthy fats, and vitamins B and E. This combination makes Congo Palouza a highly nutritious and satisfying meal.
Congo Palouza is a delicious testament to West African culinary traditions, offering a taste of the region's rich cultural heritage. Its balanced combination of flavors and nutrients makes it a must-try for anyone exploring traditional African dishes.
Nutrition Value:
1. Fresh Cassava Leaves
- Calories: Approximately 50 kcal per 100 grams
- Carbohydrates: Around 8 grams per 100 grams
- Protein: About 3 grams per 100 grams
- Fat: Roughly 0.4 grams per 100 grams
- Sodium: Negligible amounts
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin A and vitamin C
- Minerals: Rich in calcium, iron, and magnesium
- Nutritional Benefit: Fresh cassava leaves are a good source of dietary fiber and essential vitamins and minerals. They support immune health, promote healthy vision, and help in bone strength.
2. Groundnuts (Peanuts)
- Calories: Approximately 567 kcal per 100 grams
- Carbohydrates: Around 16 grams per 100 grams
- Protein: About 25 grams per 100 grams
- Fat: Roughly 49 grams per 100 grams
- Sodium: Low, but can vary depending on preparation
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin E and several B vitamins
- Minerals: Rich in magnesium, phosphorus, potassium, and zinc
- Nutritional Benefit: Groundnuts provide a substantial amount of protein and healthy fats, supporting muscle growth and heart health. They are also a source of antioxidants and can aid in maintaining energy levels.
3. Water
- Calories: 0 kcal
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: Varies with source; generally low
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: Can contain trace amounts depending on source
- Nutritional Benefit: Water is essential for hydration, supports digestion, regulates body temperature, and helps in nutrient absorption and waste elimination.
4. Salt
- Calories: 0 kcal
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: Approximately 39,000 milligrams per 100 grams
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: Contains sodium and chloride
- Nutritional Benefit: Salt is essential for maintaining fluid balance, nerve function, and muscle contraction. However, excessive consumption can lead to health issues such as high blood pressure.
5. Black Pepper
- Calories: Approximately 255 kcal per 100 grams
- Carbohydrates: Around 64 grams per 100 grams
- Protein: About 10 grams per 100 grams
- Fat: Roughly 3.3 grams per 100 grams
- Sodium: Very low
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin K
- Minerals: Rich in iron, potassium, and manganese
- Nutritional Benefit: Black pepper contains piperine, which can enhance nutrient absorption and digestion. It also has antioxidant properties that help combat free radicals.
6. Garlic
- Calories: Approximately 149 kcal per 100 grams
- Carbohydrates: Around 33 grams per 100 grams
- Protein: About 6.4 grams per 100 grams
- Fat: Roughly 0.5 grams per 100 grams
- Sodium: Low
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin C and several B vitamins
- Minerals: Rich in calcium, iron, and magnesium
- Nutritional Benefit: Garlic is known for its antimicrobial and anti-inflammatory properties. It supports heart health, boosts the immune system, and may help lower blood pressure.
7. Onions
- Calories: Approximately 40 kcal per 100 grams
- Carbohydrates: Around 9 grams per 100 grams
- Protein: About 1.1 grams per 100 grams
- Fat: Roughly 0.1 grams per 100 grams
- Sodium: Low
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin C and small amounts of B vitamins
- Minerals: Rich in potassium, manganese, and sulfur
- Nutritional Benefit: Onions have anti-inflammatory and antioxidant properties. They support heart health, regulate blood sugar levels, and can enhance immune function.
8. Chili Pepper
- Calories: Approximately 40 kcal per 100 grams
- Carbohydrates: Around 9 grams per 100 grams
- Protein: About 2 grams per 100 grams
- Fat: Roughly 0.4 grams per 100 grams
- Sodium: Very low
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin C and vitamin A
- Minerals: Contains potassium and iron
- Nutritional Benefit: Chili peppers contain capsaicin, which can boost metabolism, reduce pain, and improve digestion. They also have antioxidant properties and support immune health.
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