Mali • Africa • easy • 25 mins
Mali Bouillie de Mil
Description
Bouillie de Mil is a traditional Malian porridge made from millet flour, often enjoyed as a nutritious breakfast or snack. This dish holds cultural significance as a staple food in many households, providing energy and sustenance, especially for children and nursing mothers.
Ingredients
- 1 cup millet flour
- 4 cups water
- 1/4 cup sugar (optional)
- 1/2 teaspoon salt
- 1/2 teaspoon vanilla extract (optional)
- Milk or yogurt for serving (optional)
Instructions
- In a large pot, bring 4 cups of water to a boil.
- In a separate bowl, mix the millet flour with a little cold water to create a smooth paste.
- Once the water is boiling, reduce the heat to medium and slowly add the millet paste while stirring continuously to avoid lumps.
- Add salt and sugar (if using) and continue to stir.
- Cook for about 10-15 minutes until the mixture thickens to a porridge-like consistency.
- Remove from heat and let it cool slightly before serving.
- Serve warm, optionally topped with milk or yogurt and a sprinkle of sugar or vanilla extract.
Nutritional Information
Calories: 150 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
⚠️ Allergens: dairy
Health Benefits
Bouillie de Mil is rich in essential nutrients, particularly dietary fiber, magnesium, and phosphorus from millet flour, which supports digestive health and bone strength. The dish is naturally gluten-free, making it an excellent choice for those with gluten sensitivities. Additionally, the optional addition of milk or yogurt can enhance the protein content, promoting muscle health. Traditionally enjoyed in Mali, this dish also serves as a comforting meal that fosters community and cultural connection.
Cultural Significance
Bouillie de Mil is deeply rooted in Malian culture, often prepared for breakfast or as a comforting meal for children. It reflects the agricultural practices of the region, where millet is a staple crop, and showcases the importance of nourishing foods in daily life.
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