Discover the delightful taste of Cassava Leaf, a traditional dish featuring tender boiled cassava leaves cooked with your choice of meat, fish, or chicken. This flavorful recipe is perfect when served over rice, offering a unique and hearty meal that combines nutritious ingredients with rich, savory flavors. Ideal for family dinners or special occasions, this Cassava Leaf recipe is a must-try for anyone interested in exploring diverse and delicious cuisines.

Ingredients:

- 2 cups fresh cassava leaves (washed and chopped)

- 500 grams meat (beef, chicken, or fish), cut into pieces

- 1 large onion, finely chopped

- 3 cloves garlic, minced

- 2 tomatoes, chopped

- 1 tablespoon vegetable oil

- 1 tablespoon ground coriander

- 1 tablespoon ground cumin

- 1 teaspoon paprika

- 1 teaspoon salt (or to taste)

- 1/2 teaspoon black pepper

- 4 cups water or chicken broth

- 1 cup coconut milk (optional for a richer flavor)

- Cooked rice, for serving

Instructions:

Prepare the Cassava Leaves: Place the chopped cassava leaves in a large pot with enough water to cover them. Boil for about 15-20 minutes until tender. Drain and set aside.

Cook the Meat: In a large skillet or pot, heat the vegetable oil over medium heat. Add the chopped onions and garlic, and sauté until softened and golden brown.

Add Tomatoes and Spices: Stir in the chopped tomatoes, ground coriander, ground cumin, paprika, salt, and black pepper. Cook for another 5 minutes until the tomatoes are tender and the spices are fragrant.

Add Meat and Cook: Add the meat pieces to the skillet. Cook for about 10-15 minutes, stirring occasionally, until the meat is browned on all sides.

Simmer: Pour in the water or chicken broth, and bring the mixture to a boil. Reduce the heat to low and let it simmer for about 30-40 minutes, or until the meat is tender and cooked through. 

Combine with Cassava Leaves: Add the boiled cassava leaves to the pot, stirring to combine. If using coconut milk, add it at this stage. Simmer for an additional 10-15 minutes to allow the flavors to meld.

Serve: Adjust seasoning to taste. Serve the Cassava Leaf dish hot over cooked rice.

Enjoy your delicious and hearty Cassava Leaf dish, perfect for a comforting meal!

Nutritional Values :

Cassava Leaves:

 - Calories: 62

 - Protein: 5 grams

 - Carbohydrates: 10 grams

 - Fiber: 3 grams

 - Fat: 0.5 grams

Benefits:

 - Rich in vitamins A, C, and several B vitamins, as well as minerals like calcium, magnesium, and iron.

 - Contains antioxidants that help fight free radicals and reduce inflammation.

 - High fiber content supports healthy digestion and can help prevent constipation.

Meat (Beef, Chicken, or Fish):

 - Calories: 250

 - Protein: 26 grams

 - Carbohydrates: 0 grams

 - Fat: 17 grams

Benefits:

 - Provides essential amino acids necessary for muscle repair and growth.

 - High in heme iron, which is easily absorbed by the body and helps prevent anemia.

 - Contains vitamins B12 and B6, zinc, and other important nutrients.

Onions:

 - Calories: 40

 - Protein: 1 gram

 - Carbohydrates: 9 grams

 - Fiber: 1.7 grams

 - Fat: 0.1 grams

Benefits:

 - Contains antioxidants such as quercetin that help reduce inflammation and support heart health.

 - Vitamins C and B6 in onions help boost the immune system.

 - Contains prebiotics that support healthy gut bacteria.

Garlic:

 - Calories: 149

 - Protein: 6.4 grams

 - Carbohydrates: 33 grams

 - Fiber: 2.1 grams

 - Fat: 0.5 grams

Benefits:

 - Contains allicin, which has antibacterial and antiviral properties.

 - Helps reduce blood pressure and cholesterol levels.

 - May help reduce inflammation and support overall immune health.

Tomatoes:

 - Calories: 18

 - Protein: 0.9 grams

 - Carbohydrates: 3.9 grams

 - Fiber: 1.2 grams

 - Fat: 0.2 grams

Benefits:

 - High in vitamin C and lycopene, an antioxidant that may reduce the risk of certain cancers.

 - Lycopene may help lower cholesterol and blood pressure.

 - High water content helps keep the body hydrated.

Vegetable Oil:

 - Calories: 884

 - Protein: 0 grams

 - Carbohydrates: 0 grams

 - Fat: 100 grams

Benefits:

 - Provides essential fatty acids that are important for brain health and energy.

 - Often contains vitamin E, an antioxidant that supports skin health and immune function.

Coconut Milk:

 - Calories: 230

 - Protein: 2 grams

 - Carbohydrates: 6 grams

 - Fiber: 2 grams

 - Fat: 24 grams

Benefits:

 - Contains healthy fats, vitamins C, E, and several B vitamins.

 - Provides hydration and electrolytes.

 - Contains medium-chain triglycerides (MCTs) that may support digestion and metabolism.

By incorporating these ingredients, the Cassava Leaf dish offers a balanced combination of protein, vitamins, and minerals, contributing to a nutritious and satisfying meal.