Congo Poulet à la Moambé, also known as Chicken Moambe or Poulet Moambe, is a cherished dish from the Democratic Republic of Congo. This hearty meal features chicken simmered in a luxurious sauce made from palm nut cream, known locally as moambe. The dish is celebrated for its rich flavors and is often reserved for special occasions and family gatherings.
A standout feature of this dish is the use of red palm oil, a common ingredient in Congolese cuisine known for its rich antioxidant content and distinctive flavor. The combination of spices—thyme, paprika, and cumin—creates a complex and aromatic profile that perfectly complements the palm nut cream. Vegetables such as onions, garlic, and bell peppers enhance both the taste and nutritional value of the dish.
Ingredients:
- 1 whole chicken, cut into pieces
- 2 cups palm nut cream (moambe)
- 2 tablespoons red palm oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 tomatoes, diced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 2 cups water
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- 1 teaspoon cumin
Instructions:
1. Heat red palm oil in a large pot over medium heat. Add chopped onion and minced garlic. Sauté for 2-3 minutes until the onion is translucent.
2. Add diced tomatoes, red and green bell peppers, salt, black pepper, thyme, paprika, and cumin. Stir and cook for 2-3 minutes.
3. Add chicken pieces and stir to coat them in the spice mixture. Cook for 5-7 minutes until the chicken is browned on all sides.
4. Pour in palm nut cream and water. Stir to combine and bring to a boil.
5. Reduce heat to low and simmer for 30-45 minutes, stirring occasionally, until the chicken is tender and the sauce has thickened.
6. Serve hot with rice or fufu.
Note: Palm nut cream can be found in African grocery stores or online. If unavailable, coconut cream or a mixture of peanut butter and water can be used as a substitute.
This dish is a testament to the richness of Congolese cuisine, offering a taste of tradition in every bite.
Nutrition Value:
1. Whole chicken, cut into pieces
- Calories: 335 (per 100g, skinless, cooked)
- Carbohydrates: 0g
- Protein: 25g
- Fat: 25g
- Sodium: 70mg
- Cholesterol: 85mg
- Vitamins: Rich in B vitamins (especially niacin and B6)
- Minerals: High in phosphorus, selenium, and zinc
- Nutritional Benefit: Provides high-quality protein for muscle repair and growth, essential vitamins and minerals for overall health, and healthy fats.
2. Palm nut cream (moambe)
- Calories: 220 (per 100g)
- Carbohydrates: 2g
- Protein: 1g
- Fat: 23g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin E
- Minerals: High in potassium and magnesium
- Nutritional Benefit: Offers healthy fats for energy and heart health, antioxidants from vitamin E, and important minerals.
3. Red palm oil
- Calories: 120 (per tablespoon)
- Carbohydrates: 0g
- Protein: 0g
- Fat: 14g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: High in vitamin A and E
- Minerals: Contains trace amounts of iron
- Nutritional Benefit: Rich in antioxidants and essential vitamins, supports immune function, and provides healthy fats.
4. Onion, chopped
- Calories: 40 (per 100g)
- Carbohydrates: 9g
- Protein: 1g
- Fat: 0g
- Sodium: 4mg
- Cholesterol: 0mg
- Vitamins: Good source of vitamin C and some B vitamins
- Minerals: Contains potassium and small amounts of calcium and magnesium
- Nutritional Benefit: Offers antioxidants and vitamins for immune support, and adds flavor with minimal calories.
5. Garlic cloves, minced
- Calories: 149 (per 100g)
- Carbohydrates: 33g
- Protein: 6g
- Fat: 0g
- Sodium: 17mg
- Cholesterol: 0mg
- Vitamins: High in vitamin C and some B vitamins
- Minerals: Rich in manganese, calcium, and potassium
- Nutritional Benefit: Provides antibacterial properties, supports heart health, and adds flavor with various health benefits.
6. Tomatoes, diced
- Calories: 18 (per 100g)
- Carbohydrates: 4g
- Protein: 1g
- Fat: 0g
- Sodium: 5mg
- Cholesterol: 0mg
- Vitamins: High in vitamin C and contains vitamin A
- Minerals: Contains potassium and folate
- Nutritional Benefit: Rich in antioxidants like lycopene, supports immune function and heart health.
7. Red bell pepper, chopped
- Calories: 31 (per 100g)
- Carbohydrates: 6g
- Protein: 1g
- Fat: 0g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Excellent source of vitamin C and vitamin A
- Minerals: Contains potassium and folate
- Nutritional Benefit: High in antioxidants, supports immune health, and provides essential vitamins.
8. Green bell pepper, chopped
- Calories: 20 (per 100g)
- Carbohydrates: 4g
- Protein: 1g
- Fat: 0g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Good source of vitamin C and vitamin A
- Minerals: Contains potassium and folate
- Nutritional Benefit: Provides antioxidants, supports immune function, and offers essential vitamins with low calories.
9. Water
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Hydrates the body and is essential for overall health and metabolism.
10. Salt
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 2325mg (per teaspoon)
- Cholesterol: 0mg
- Vitamins: None
- Minerals: Contains sodium
- Nutritional Benefit: Provides necessary sodium for fluid balance, but should be used in moderation.
11. Black pepper
- Calories: 6 (per teaspoon)
- Carbohydrates: 1.5g
- Protein: 0.3g
- Fat: 0.1g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Contains some vitamin K
- Minerals: Includes iron, calcium, and potassium
- Nutritional Benefit: Adds flavor with minimal calories and provides antioxidants.
12. Dried thyme
- Calories: 6 (per teaspoon)
- Carbohydrates: 1g
- Protein: 0.3g
- Fat: 0.1g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin C and vitamin A
- Minerals: Rich in iron, calcium, and potassium
- Nutritional Benefit: Offers antioxidants and essential nutrients, enhances flavor with health benefits.
13. Paprika
- Calories: 6 (per teaspoon)
- Carbohydrates: 1g
- Protein: 0.3g
- Fat: 0.3g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: High in vitamin A and some vitamin C
- Minerals: Contains iron and potassium
- Nutritional Benefit: Provides antioxidants, enhances flavor, and supports overall health.
14. Cumin
- Calories: 8 (per teaspoon)
- Carbohydrates: 1g
- Protein: 0.4g
- Fat: 0.4g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Contains some vitamin C
- Minerals: Includes iron, magnesium, and calcium
- Nutritional Benefit: Adds flavor with minimal calories, provides essential minerals, and has antioxidant properties.
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