Discover how to make Tô, a beloved staple dish from West Africa. This recipe features millet or maize flour, creating a hearty and versatile base that pairs perfectly with a rich, spicy sauce. Ideal for those exploring traditional African cuisine, Tô is both nutritious and satisfying. Follow our step-by-step guide to create this flavorful dish at home.

Ingredients:

- For the Tô:

 - 1 cup millet flour or maize flour

 - 2 cups water

 - 1/2 teaspoon salt

- For the Spicy Sauce:

 - 2 tablespoons vegetable oil

 - 1 onion, finely chopped

 - 2 cloves garlic, minced

 - 1-2 fresh chili peppers, chopped (adjust to taste)

 - 1 cup tomato puree

 - 1 tablespoon tomato paste

 - 1 teaspoon paprika

 - 1 teaspoon ground cumin

 - 1 teaspoon ground coriander

 - 1/2 teaspoon salt

 - 1/2 teaspoon black pepper

 - 1/2 cup water

 - Optional: 1 cup cooked meat or vegetables for added flavor

Instructions:

Prepare the Tô:

  - In a saucepan, bring 2 cups of water to a boil. Add the salt.

  - Gradually add the millet or maize flour to the boiling water, stirring continuously to avoid lumps.

  - Reduce heat to low, cover, and simmer for about 10-15 minutes, stirring occasionally until the mixture thickens and becomes smooth.

  - Once cooked, remove from heat and let it cool slightly before serving.

Prepare the Spicy Sauce:

  - Heat vegetable oil in a pan over medium heat. Add the chopped onion and cook until translucent.

  - Add the minced garlic and chopped chili peppers, and cook for another 1-2 minutes.

  - Stir in the tomato puree, tomato paste, paprika, ground cumin, ground coriander, salt, and black pepper.

  - Add 1/2 cup of water to the sauce and simmer for 10 minutes, stirring occasionally.

  - If desired, add cooked meat or vegetables to the sauce and heat through.

Serve:

  - Spoon the Tô onto plates or bowls and top with the spicy sauce.

  - Enjoy warm as a satisfying meal.

Nutritional Values

For the Tô:

Millet Flour or Maize Flour:

Millet Flour:

  - Calories: 378

  - Carbohydrates: 73 grams

  - Protein: 11 grams

  - Fat: 4.2 grams

  - Fiber: 8.5 grams

  - Vitamin C: 0 mg

  - Potassium: 280 mg

  - Magnesium: 114 mg

Benefits:

  - High in Protein: Supports muscle repair and growth.

  - Rich in Fiber: Aids digestion and helps regulate blood sugar levels.

  - Contains Minerals: High in magnesium and potassium, which are beneficial for heart health and maintaining blood pressure.

Maize Flour:

  - Calories: 365

  - Carbohydrates: 73 grams

  - Protein: 7 grams

  - Fat: 1.2 grams

  - Fiber: 7.3 grams

  - Vitamin C: 0 mg

  - Potassium: 270 mg

  - Magnesium: 37 mg

Benefits:

  - High in Carbohydrates: Provides energy.

  - Rich in Fiber: Promotes healthy digestion.

  - Contains Essential Vitamins and Minerals: Includes magnesium and potassium, which are important for muscle function and heart health.

Water:

 - Calories: 0

 - Carbohydrates: 0

 - Protein: 0

 - Fat: 0

 - Fiber: 0

Benefits:

 - Essential for Hydration: Supports bodily functions such as digestion and temperature regulation.

 - Aids Digestion: Helps in nutrient absorption and prevents constipation.

Salt:

 - Calories: 0

 - Sodium: 38,758 mg

Benefits:

 - Enhances Flavor: Improves the taste of dishes.

 - Electrolyte Balance: Important for fluid balance and nerve function.

For the Spicy Sauce:

Vegetable Oil:

 - Calories: 120

 - Carbohydrates: 0 grams

 - Protein: 0 grams

 - Fat: 14 grams

  - Saturated Fat: 1.4 grams

  - Unsaturated Fat: 12.6 grams

Benefits:

 - Provides Essential Fatty Acids: Supports cell health and brain function.

 - Adds Richness: Enhances the flavor and texture of dishes.

Onion:

 - Calories: 40

 - Carbohydrates: 9 grams

 - Protein: 1 gram

 - Fat: 0.1 grams

 - Fiber: 1.7 grams

 - Vitamin C: 8.1 mg

 - Potassium: 146 mg

Benefits:

 - Rich in Antioxidants: Contains compounds with anti-inflammatory properties.

 - Supports Immune Health: Vitamin C helps boost the immune system.

Garlic:

 - Calories: 149

 - Carbohydrates: 33 grams

 - Protein: 6.4 grams

 - Fat: 0.5 grams

 - Fiber: 2.1 grams

 - Vitamin C: 31 mg

 - Potassium: 401 mg

Benefits:

 - Contains Allicin: Known for its anti-inflammatory and antimicrobial properties.

 - Supports Cardiovascular Health: May help lower blood pressure and cholesterol levels.

Fresh Chili Peppers:

 - Calories: 40

 - Carbohydrates: 9 grams

 - Protein: 1 gram

 - Fat: 0.4 grams

 - Fiber: 1.5 grams

 - Vitamin C: 140 mg

Benefits:

 - Rich in Vitamin C: Supports the immune system and helps with skin health.

 - Contains Capsaicin: May aid in metabolism and provide pain relief.

Tomato Puree:

 - Calories: 29

 - Carbohydrates: 6.6 grams

 - Protein: 1.4 grams

 - Fat: 0.2 grams

 - Fiber: 1.2 grams

 - Vitamin C: 20 mg

 - Potassium: 237 mg

Benefits:

 - Rich in Lycopene: An antioxidant that may help reduce the risk of certain cancers.

 - Supports Skin Health: Vitamin C aids in skin repair and maintenance.

Tomato Paste:

 - Calories: 82

 - Carbohydrates: 19 grams

 - Protein: 4 grams

 - Fat: 0.5 grams

 - Fiber: 3 grams

 - Vitamin C: 10 mg

 - Potassium: 1000 mg

Benefits:

 - Concentrated Source of Lycopene: Provides a high concentration of antioxidants.

 - Supports Immune Health: Contains vitamins and minerals beneficial for overall health.

Paprika:

 - Calories: 282

 - Carbohydrates: 54 grams

 - Protein: 14 grams

 - Fat: 12 grams

 - Fiber: 14 grams

 - Vitamin C: 140 mg

 - Potassium: 2600 mg

Benefits:

 - Rich in Antioxidants: Contains compounds that help fight inflammation and oxidative stress.

 - Supports Metabolism: Contains vitamins and minerals important for metabolic processes.

Ground Cumin:

 - Calories: 375

 - Carbohydrates: 44 grams

 - Protein: 18 grams

 - Fat: 22 grams

 - Fiber: 11 grams

 - Vitamin C: 7.7 mg

 - Iron: 66.4 mg

Benefits:

 - Supports Digestion: Known to improve digestion and reduce symptoms of indigestion.

 - Rich in Iron: Essential for healthy blood and energy levels.

Ground Coriander:

 - Calories: 298

 - Carbohydrates: 54 grams

 - Protein: 12 grams

 - Fat: 17 grams

 - Fiber: 41 grams

 - Vitamin C: 21 mg

 - Iron: 8.9 mg

Benefits:

 - Aids Digestion: Known to help with digestion and reduce bloating.

 - Rich in Antioxidants: Contains compounds that may help fight inflammation and oxidative stress.

Salt:

 - Calories: 0

 - Sodium: 38,758 mg

Benefits:

 - Enhances Flavor: Improves taste and enhances the flavors of other ingredients.

 - Electrolyte Balance: Maintains fluid balance and supports nerve and muscle function.

Black Pepper:

 - Calories: 255

 - Carbohydrates: 64 grams

 - Protein: 10 grams

 - Fat: 3.3 grams

 - Fiber: 26 grams

 - Vitamin C: 21 mg

 - Iron: 9.7 mg

Benefits:

 - Contains Piperine: May aid in digestion and enhance the absorption of nutrients.

 - Rich in Antioxidants: Helps combat oxidative stress and inflammation.

Water:

 - Calories: 0

 - Carbohydrates: 0

 - Protein: 0

 - Fat: 0

 - Fiber: 0

Benefits:

 - Essential for Hydration: Supports bodily functions such as digestion and temperature regulation.

 - Aids Digestion: Helps in nutrient absorption and prevents constipation.

Optional: Cooked Meat or Vegetables:

Cooked Meat (e.g., Beef):

  - Calories: 250

  - Carbohydrates: 0 grams

  - Protein: 26 grams

  - Fat: 17 grams

  - Iron: 2.6 mg

Cooked Vegetables (e.g., Carrots):

  - Calories: 41

  - Carbohydrates: 10 grams

  - Protein: 0.9 grams

  - Fat: 0.2 grams

  - Fiber: 2.8 grams

  - Vitamin A: 835 mcg

Benefits:

 - Meat: Provides high-quality protein and essential nutrients like iron.

 - Vegetables: Add vitamins, minerals, and fiber to the dish, supporting overall health and digestion.