Embark on a culinary journey to the heart of West Africa with our Burkina Faso Gombo Sauce recipe. Bursting with vibrant flavors and rich cultural heritage, this traditional sauce is a testament to the diversity and deliciousness of Burkinabé cuisine. The word "Gombo" refers to okra, the star ingredient that gives this sauce its unique texture and taste.

Crafted with a blend of indigenous spices, fresh vegetables, and tender meats, Burkina Faso Gombo Sauce is a celebration of the region's culinary artistry. Whether you're a seasoned chef or a home cook eager to explore global flavors, this recipe promises to transport your taste buds to the sun-kissed landscapes of Burkina Faso.

Prepare to immerse yourself in the warmth of West African hospitality as we guide you through the steps to create a mouthwatering Gombo Sauce that will undoubtedly become a cherished addition to your culinary repertoire. Get ready to savor the essence of Burkina Faso with each delectable spoonful!

Ingredients:

• 2 cups fresh okra, sliced
• 1 pound meat (chicken, beef, or goat), cut into bite-sized pieces
• 1 large onion, finely chopped
• 2 tomatoes, diced
• 3 tablespoons tomato paste
• 2 tablespoons groundnut (peanut) oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon ground paprika
• Salt and pepper to taste
• 4 cups vegetable or meat broth
• 1 cup water
• Fresh parsley or cilantro for garnish

Instructions:

Prepare the Okra:Wash the okra thoroughly and trim both ends. Slice them into rounds, about 1/2 inch thick.

Prepare the Meat:

1-In a large pot, heat the groundnut oil over medium heat. Add the chopped onions and sauté until they become translucent.

2-Add the meat pieces to the pot and brown them on all sides.

Add Aromatics:Stir in the minced garlic and grated ginger, allowing them to cook for about a minute until fragrant.

Spice it Up:Add the ground coriander, ground cumin, ground paprika, salt, and pepper. Stir well to coat the meat evenly with the spices.

Introduce Tomatoes:Toss in the diced tomatoes and cook until they start to break down and release their juices.

Tomato Paste and Broth:Mix in the tomato paste, and then gradually add the vegetable or meat broth and water. Bring the mixture to a gentle boil.

Incorporate Okra:Add the sliced okra to the pot and reduce the heat to a simmer. Let it cook until the okra is tender but not mushy, stirring occasionally.

Simmer to Perfection:Allow the Gombo Sauce to simmer for about 30-40 minutes, allowing the flavors to meld and the sauce to thicken.

Adjust Seasoning:Taste and adjust the seasoning as needed. You can add more salt, pepper, or spices according to your preference.

Serve:Once the sauce has reached the desired consistency, remove the pot from the heat. Serve the Burkina Faso Gombo Sauce over rice, couscous, or your favorite grain. Garnish with fresh parsley or cilantro for a burst of freshness.

Enjoy this authentic Burkina Faso Gombo Sauce, a delightful Okra Stew that brings the heart and soul of West African cuisine to your table!

Nutritional Values

It's challenging to provide precise nutritional values without specific quantities, as they can vary based on the size of the ingredients and individual variations. However, I can offer approximate values for some common quantities. Keep in mind that these are rough estimates, and the actual values may differ based on the exact amounts and brands you use:

Approximate Nutritional Values (per serving):

Fresh Okra (2 cups, sliced):

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

Benefits: Rich in fiber, vitamins, and antioxidants. Okra may support heart health, aid digestion, and contribute to healthy skin.C

Meat (1 pound, chicken breast):

• Calories: 1100
• Protein: 220g
• Fat: 23g
• Carbohydrates: 0g

Benefits: Excellent source of protein, essential for muscle development and repair. Provides essential vitamins and minerals like iron and zinc.

Onion (1 large, finely chopped):

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

Benefits: Contains antioxidants and anti-inflammatory compounds. Onions are rich in vitamins C and B, and they may support heart health and immune function.

Tomatoes (2 medium, diced):

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

Benefits: High in vitamins A and C, potassium, and antioxidants. Tomatoes may support skin health, vision, and reduce the risk of certain diseases.

Tomato Paste (3 tablespoons):

• Calories: 45
• Carbohydrates: 9g
• Fiber: 2g
• Protein: 2g
• Fat: 0g

Benefits: Concentrated source of tomatoes, providing similar benefits, including antioxidants and vitamins. Adds depth of flavor and color to the sauce.

Groundnut (Peanut) Oil (2 tablespoons):

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

Benefits: Contains healthy monounsaturated fats, vitamin E, and antioxidants. May contribute to heart health and provide essential nutrients.

Garlic (2 cloves, minced):

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

Benefits: Known for its immune-boosting properties and anti-inflammatory effects. Garlic may also support heart health and improve overall well-being.

Ginger (1 teaspoon, grated):

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

Benefits: Anti-inflammatory and antioxidant properties. Ginger may aid digestion, reduce nausea, and alleviate muscle pain.

Ground Coriander (1 teaspoon):

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

Benefits: Contains antioxidants and may have anti-inflammatory properties. Coriander may also aid digestion and support heart health.

Ground Cumin (1 teaspoon):

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

Benefits: Rich in antioxidants and may have anti-inflammatory properties. Cumin may aid digestion and improve blood sugar control.

Ground Paprika (1 teaspoon):

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

Benefits: Contains antioxidants, vitamins, and minerals. Paprika may support digestion, improve skin health, and boost the immune system.

Salt and Pepper (to taste):

• Values vary based on usage.

Benefits: While used for flavor, it's essential to moderate salt intake. Black pepper has antioxidants and may enhance nutrient absorption.

Vegetable or Meat Broth (4 cups):

• Calories: 20-40 (varies based on type and brand)
• Protein: 1-2g
• Fat: 0-1g
• Carbohydrates: 4-8g

Benefits: Provides hydration and can contribute vitamins and minerals. Broth may also support joint health and digestion.

Water (1 cup):

• No significant calories, protein, or fat.

Benefits: Essential for hydration and overall bodily functions. Water supports digestion, nutrient transport, and temperature regulation.

Fresh Parsley or Cilantro (for garnish):

• Calories: 1-5 (negligible)

Benefits: Rich in vitamins A, C, and K. Adds freshness and flavor while potentially providing antioxidants and anti-inflammatory benefits.

These values are meant to give you a rough idea of the nutritional content. Adjustments may be necessary based on the specific quantities and brands you use.