Embark on a culinary journey to Burkina Faso, where the rich tapestry of flavors comes alive in the traditional Soumbala Stew. This mouthwatering recipe, deeply rooted in Burkinabé culture, showcases the artistry of blending local ingredients into a symphony of tastes and textures. Soumbala, a key ingredient in this dish, brings a unique umami depth that sets this stew apart. Join us as we unravel the secrets of crafting this delectable Burkina Faso specialty, inviting you to savor the essence of West African cuisine in every spoonful.

Burkina Faso Soumbala Stew Recipe

Ingredients:

• 1 cup Soumbala (fermented locust beans)
• 2 cups diced beef or lamb
• 1 large onion, finely chopped
• 2 tomatoes, diced
• 1 cup eggplant, diced
• 1 cup okra, sliced
• 1/2 cup groundnut paste (peanut butter)
• 2 tablespoons palm oil
• 2 cloves of garlic, minced
• 1 teaspoon ginger, grated
• 2 teaspoons ground pepper (adjust to taste)
• Salt to taste
• Water

Instructions:

Prepare Soumbala:

1-Rinse the Soumbala thoroughly to remove excess salt.

2-Soak it in water for about 30 minutes to soften the beans.

3-Drain and mash the beans into a paste-like consistency.

Brown the Meat:

1-In a large pot, heat the palm oil over medium heat.

2-Add the diced meat and brown on all sides.

Sauté Aromatics:

1-Add chopped onions, minced garlic, and grated ginger to the pot.

2-Sauté until the onions are translucent.

Create the Base:

1-Stir in the diced tomatoes and cook until they break down and release their juices.

2-Add the mashed Soumbala paste and continue to cook, stirring occasionally.

Build the Flavors:

1-Incorporate ground pepper and salt to taste.

2-Pour in enough water to cover the ingredients and let it simmer for about 15-20 minutes.

Add Vegetables:

1-Introduce diced eggplant and sliced okra to the stew.

2-Allow the vegetables to cook until tender.

Incorporate Groundnut Paste:

1-Stir in the groundnut paste (peanut butter) to thicken the stew.

2-Adjust the consistency by adding more water if needed.

Simmer to Perfection:Let the Soumbala stew simmer over low heat for an additional 20-30 minutes, allowing the flavors to meld.

Serve and Enjoy:

1-Taste the stew and adjust the seasoning if necessary.

2-Serve hot over rice or a traditional Burkina Faso staple, like Fufu or Millet Couscous.

Embrace the warmth and richness of Burkina Faso with this Soumbala Stew, where the fermented locust beans infuse every bite with a distinctive West African flair. Bon appétit!

Nutritional Values

It's important to note that nutritional values can vary based on specific brands, types, and preparation methods. The values provided here are approximate and based on generic data. For accurate nutritional information, it's recommended to refer to specific product labels or consult with a nutritionist.

Nutritional Values per Serving (Assuming 4 servings):

Soumbala (fermented locust beans)

• Calories: 120
• Protein: 8g
• Carbohydrates: 18g
• Fiber: 10g
• Fat: 2g

benefits: Rich in protein and fiber, soumbala adds a unique umami flavor to dishes. It also contains essential minerals and vitamins.

Diced Beef or Lamb (lean cuts)

• Calories: 200
• Protein: 24g
• Carbohydrates: 0g
• Fat: 12g

benefits: Excellent source of high-quality protein, essential amino acids, iron, zinc, and B-vitamins for muscle growth and overall health.

Onion

• Calories: 40
• Protein: 1g
• Carbohydrates: 10g
• Fiber: 2g
• Fat: 0g

benefits: Packed with antioxidants and anti-inflammatory compounds, onions contribute to heart health, support the immune system, and provide essential nutrients.

Tomatoes

• Calories: 30
• Protein: 1g
• Carbohydrates: 7g
• Fiber: 2g
• Fat: 0g

benefits: High in vitamin C, potassium, and antioxidants, tomatoes support skin health, reduce inflammation, and contribute to overall well-being.

Eggplant

• Calories: 20
• Protein: 1g
• Carbohydrates: 5g
• Fiber: 3g
• Fat: 0g

benefits: Low in calories and rich in fiber, eggplant aids digestion, provides important vitamins and minerals, and supports heart health.

Okra

• Calories: 25
• Protein: 1g
• Carbohydrates: 6g
• Fiber: 3g
• Fat: 0g

benefits: A good source of dietary fiber, vitamins A and C, and antioxidants, okra supports digestive health and boosts the immune system.

Groundnut Paste (Peanut Butter)

• Calories: 380
• Protein: 14g
• Carbohydrates: 12g
• Fiber: 3g
• Fat: 34g

benefits: Packed with healthy fats, protein, and essential nutrients, peanut butter provides sustained energy, supports heart health, and aids in muscle recovery.

Palm Oil

• Calories: 240
• Protein: 0g
• Carbohydrates: 0g
• Fat: 28g

benefits: Contains vitamin E and antioxidants, palm oil supports skin health, provides energy, and contributes to the absorption of fat-soluble vitamins.

Garlic (2 cloves)

• Calories: 10
• Protein: 0g
• Carbohydrates: 2g
• Fat: 0g

benefits: Known for its anti-inflammatory and antibacterial properties, garlic supports immune health, cardiovascular health, and may help lower cholesterol.

Ginger (1 teaspoon)

• Calories: 2
• Protein: 0g
• Carbohydrates: 0g
• Fat: 0g

benefits: With anti-inflammatory and antioxidant properties, ginger supports digestion, reduces nausea, and may alleviate muscle soreness.

Ground Pepper (2 teaspoons)

• Calories: 10
• Protein: 0g
• Carbohydrates: 2g
• Fat: 0g

benefits: Contains capsaicin, which may boost metabolism, reduce appetite, and provide anti-inflammatory and antioxidant benefits.

Salt (to taste)

• Nutritional values for salt are minimal and typically not included in the breakdown.

benefits: While consumed in moderation, salt is essential for maintaining fluid balance, nerve function, and muscle contractions in the body.

Total Estimated Values per Serving:

• Calories: Approximately 1100
• Protein: Approximately 60g
• Carbohydrates: Approximately 65g
• Fiber: Approximately 23g
• Fat: Approximately 78g

These values are general estimates and may vary based on specific ingredient choices and preparation methods. Adjustments can be made based on individual dietary preferences and requirements.