Somalia • Africa • easy • 75 mins
Somalia Cambuulo
Description
Cambuulo is a traditional Somali dish made from cooked and mashed fava beans, often served with a drizzle of olive oil and a sprinkle of spices. It holds cultural significance as a staple food that reflects the agricultural practices of the Somali people and is often enjoyed during communal meals.
Ingredients
- 2 cups dried fava beans
- 4 cups water
- 1/4 cup olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon cumin
- 1/2 teaspoon coriander
- Fresh cilantro for garnish (optional)
Instructions
- Rinse the dried fava beans under cold water and soak them in water for at least 8 hours or overnight.
- Drain the soaked beans and place them in a pot with 4 cups of fresh water.
- Bring the water to a boil, then reduce the heat and simmer for about 1 hour, or until the beans are tender.
- Drain the beans and return them to the pot.
- Mash the beans using a potato masher or fork until smooth.
- Stir in the olive oil, salt, black pepper, cumin, and coriander until well combined.
- Serve warm, garnished with fresh cilantro if desired.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: dairy-free, gluten-free, vegan
Health Benefits
Cambuulo is rich in protein and fiber from dried fava beans, promoting muscle health and aiding digestion. The use of olive oil provides healthy fats, which are beneficial for heart health, while spices like cumin and coriander offer antioxidant properties that can enhance overall wellness. As a vegan, gluten-free dish, it supports diverse dietary needs and aligns with traditional Somali cuisine, emphasizing wholesome, plant-based nutrition.
Cultural Significance
Cambuulo is often associated with the Somali way of life, where beans are a vital source of protein. It is commonly prepared during family gatherings and celebrations, representing hospitality and community.
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