Burkina Faso • Africa • easy • 45 mins
Burkina Faso Sauce Gombo
Description
Sauce Gombo is a traditional okra stew that is a staple in Burkinabé cuisine. It is often enjoyed with a variety of side dishes, symbolizing the rich agricultural heritage of the region and the importance of communal meals.
Ingredients
- 500g fresh okra, chopped
- 1 medium onion, finely chopped
- 2 tomatoes, diced
- 1 bell pepper, chopped
- 2 cloves garlic, minced
- 1 teaspoon ground ginger
- 1 teaspoon ground chili pepper (adjust to taste)
- 4 cups vegetable broth or water
- 2 tablespoons palm oil or vegetable oil
- Salt to taste
- Fresh parsley or cilantro for garnish
Instructions
- Heat the palm oil in a large pot over medium heat.
- Add the chopped onions and sauté until they become translucent.
- Stir in the minced garlic, ground ginger, and chili pepper, cooking for another 2 minutes.
- Add the diced tomatoes and bell pepper, cooking until the tomatoes break down and create a sauce.
- Incorporate the chopped okra and stir well.
- Pour in the vegetable broth or water, and bring the mixture to a boil.
- Reduce the heat and let it simmer for about 20 minutes, stirring occasionally.
- Season with salt to taste.
- Once the okra is tender, remove from heat and garnish with fresh parsley or cilantro before serving.
Nutritional Information
Calories: 150 per serving
Servings: 4
Dietary: gluten-free, vegan
Health Benefits
Sauce Gombo is rich in dietary fiber from okra, which aids in digestion and promotes gut health. The inclusion of tomatoes and bell peppers provides essential vitamins A and C, supporting immune function and skin health. As a vegan and gluten-free dish, it caters to diverse dietary preferences while offering a low-calorie option at 150 calories per serving, making it suitable for weight management. Additionally, the use of spices like ginger and chili pepper may enhance metabolism and add anti-inflammatory properties.
Cultural Significance
Sauce Gombo is not only a beloved dish in Burkina Faso but also represents the agricultural practices of the region, where okra is widely cultivated. It is often served during family gatherings and communal meals, highlighting the importance of sharing food in Burkinabé culture.
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