Step into the heart of Burkina Faso with a culinary journey that captures the essence of West African flavors. Our Burkina Ragout d'Igname recipe is a celebration of the vibrant and diverse culinary traditions of this beautiful region. This delectable dish combines the earthy goodness of yams with a harmonious blend of spices, creating a savory ragout that is both comforting and rich in cultural heritage.

In Burkina Faso, yams are not just a staple; they are a symbol of sustenance and community. The Burkina Ragout d'Igname reflects the warmth of Burkinabé hospitality and the joy of communal gatherings around a shared meal. Join us as we embark on a culinary adventure, exploring the unique flavors and textures that make Burkina Ragout d'Igname a true culinary gem. Let the enticing aromas and rich history of this dish transport you to the heart of West Africa, where every bite tells a story of tradition, togetherness, and the love of good food.

Ingredients:

• 2 large yams, peeled and cubed
• 1 lb (450g) beef or lamb, cut into bite-sized pieces
• 1 large onion, finely chopped
• 2 tomatoes, diced
• 2 bell peppers (1 red, 1 green), chopped
• 3 cloves garlic, minced
• 1-inch piece of ginger, grated
• 2 tablespoons tomato paste
• 2 tablespoons vegetable oil
• 1 teaspoon ground cayenne pepper (adjust to taste)
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 4 cups beef or vegetable broth
• Fresh parsley or cilantro for garnish (optional)

Instructions:

Prepare the Yams:Peel the yams and cut them into bite-sized cubes. Rinse them under cold water and set aside.

Brown the Meat:In a large pot, heat the vegetable oil over medium heat. Add the chopped meat and brown it on all sides. Remove the browned meat and set it aside.

Sauté Aromatics:In the same pot, add the chopped onion, minced garlic, and grated ginger. Sauté until the onions are translucent.

Add Spices:Stir in the ground cayenne pepper, ground coriander, ground cumin, and paprika. Cook for an additional 1-2 minutes to toast the spices.

Tomato Base:Add the diced tomatoes and tomato paste to the pot. Cook until the tomatoes break down and the mixture thickens.

Combine Yams and Meat:Return the browned meat to the pot and add the cubed yams. Mix everything well to coat the meat and yams with the flavorful tomato base.

Pour in Broth:Pour in the beef or vegetable broth to cover the meat and yams. Bring the stew to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 30-40 minutes or until the yams are tender.

Adjust Seasoning:Taste the stew and adjust the seasoning with salt and pepper as needed. If you prefer more heat, you can add additional cayenne pepper.

Finish and Garnish:Stir in the chopped bell peppers during the last 10 minutes of cooking to add a burst of color and freshness to the stew. Garnish with fresh parsley or cilantro if desired.

Serve:Ladle the Burkina Ragout d'Igname into bowls and serve it hot. This hearty yam stew is a delicious representation of Burkina Faso's culinary heritage.

Enjoy your flavorful journey through West African cuisine with this Burkina Ragout d'Igname!

Nutritional Values

Nutritional values can vary based on specific brands and sizes of ingredients, but here's a general estimate per serving for the main ingredients in the Burkina Ragout d'Igname recipe:

Per Serving (estimated):

2 large yams (about 400g):

• Calories: 320
• Carbohydrates: 80g
• Fiber: 10g
• Protein: 4g
• Fat: 0.5g

benefits:

• Rich in complex carbohydrates, providing sustained energy.
• High in dietary fiber, aiding digestion and promoting a feeling of fullness.
• Packed with vitamins like vitamin C and B-complex vitamins.

1 lb (450g) beef or lamb:

• Calories: 900 (approximate, depends on type of meat)
• Protein: 90g
• Fat: 60g
• Saturated Fat: 25g
• Cholesterol: 300mg

benefits:

• Excellent source of high-quality protein for muscle maintenance and repair.
• Provides essential nutrients such as iron, zinc, and B vitamins.
• Contributes to the feeling of satiety due to its protein and fat content.

1 large onion:

• Calories: 60
• Carbohydrates: 14g
• Fiber: 3g
• Protein: 2g
• Fat: 0g

benefits:

• Contains antioxidants that may help fight inflammation.
• Good source of vitamin C, supporting the immune system.
• Provides dietary fiber for digestive health.

2 tomatoes:

• Calories: 50
• Carbohydrates: 12g
• Fiber: 4g
• Protein: 2g
• Fat: 0g

benefits:

• Rich in antioxidants, particularly lycopene, which has potential health benefits.
• Good source of vitamins A and C.
• Contains potassium, supporting heart health.

2 bell peppers (1 red, 1 green):

• Calories: 50
• Carbohydrates: 12g
• Fiber: 4g
• Protein: 2g
• Fat: 0.5g

benefits:

• High in vitamin C, promoting skin health and immunity.
• Rich in antioxidants, contributing to overall health.
• Provides fiber for digestive health.

3 cloves garlic:

• Calories: 15
• Carbohydrates: 3g
• Protein: 1g
• Fat: 0g

benefits:

• Contains allicin, known for its potential anti-inflammatory and antioxidant properties.
• May have cardiovascular benefits, including blood pressure regulation.
• Adds flavor without additional calories.

1-inch piece of ginger:

• Calories: 5
• Carbohydrates: 1g
• Protein: 0g
• Fat: 0g

benefits:

• Has anti-inflammatory and antioxidant properties.
• May help alleviate nausea and support digestive health.
• Adds a distinctive, warming flavor to dishes.

2 tablespoons tomato paste:

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

benefits:

• Concentrated source of antioxidants found in tomatoes.
• Adds richness and depth of flavor to the dish.
• Contains vitamins and minerals, such as potassium.

2 tablespoons vegetable oil:

• Calories: 240
• Fat: 28g
• Saturated Fat: 4g

benefits:

• Provides healthy fats, essential for nutrient absorption and brain health.
• Adds richness and helps distribute flavors in the dish.
• Contains vitamin E, an antioxidant.

1 teaspoon ground cayenne pepper:

• Calories: 6
• Carbohydrates: 1g
• Protein: 0g
• Fat: 0g

benefits:

• Contains capsaicin, which may boost metabolism and reduce appetite.
• Can have anti-inflammatory properties.
• Adds heat and depth of flavor.

1 teaspoon ground coriander:

• Calories: 5
• Carbohydrates: 1g
• Protein: 0g
• Fat: 0g

benefits:

• Contains antioxidants and may have anti-inflammatory properties.
• Adds a citrusy, warm flavor to the dish.

1 teaspoon ground cumin:

• Calories: 8
• Carbohydrates: 1g
• Protein: 0g
• Fat: 0g

benefits:

• May have antioxidant and anti-inflammatory properties.
• Adds a distinct earthy and warm flavor.

1 teaspoon paprika:

• Calories: 6
• Carbohydrates: 1g
• Protein: 0g
• Fat: 0g

benefits:

• Rich in antioxidants, particularly vitamin C.
• Adds color and a mild, smoky flavor to the dish.

Salt and pepper (to taste):

• Calories: Negligible

benefits:

• Enhance and balance flavors in the dish.
• Salt provides essential sodium for bodily functions in moderation.

4 cups beef or vegetable broth:

• Calories: 40
• Protein: 4g
• Carbohydrates: 4g
• Fat: 0g

benefits:

• Adds depth of flavor to the stew.
• Provides hydration and contributes to the overall liquid content.

Fresh parsley or cilantro (optional):

• Calories: Negligible

benefits:

• Adds freshness and a burst of herbaceous flavor.
• Contains vitamins and minerals, including vitamin K and antioxidants.

Please note that these values are approximate and can vary based on the specific brands and quantities of ingredients used. Additionally, the serving size and number of servings can affect the nutritional content of the entire recipe. Adjustments should be made based on your specific dietary needs and preferences.