Burkina Faso • Africa • medium • 45 mins
Burkina Faso Couscous de Mil
Description
Couscous de Mil is a traditional dish made from millet, a staple grain in Burkina Faso. It is often served with a variety of sauces or stews and holds cultural significance as a communal meal, reflecting the agricultural heritage and culinary practices of the Burkinabé people.
Ingredients
- 2 cups millet
- 4 cups water
- 1 teaspoon salt
- 2 tablespoons vegetable oil
- 1 onion, finely chopped
- 2 tomatoes, chopped
- 1 bell pepper, chopped
- 1 cup of mixed vegetables (carrots, green beans, etc.)
- 1 teaspoon ground pepper
- 1 teaspoon ground ginger
Instructions
- Rinse the millet under cold water and drain.
- In a large pot, bring 4 cups of water to a boil.
- Add the millet and salt to the boiling water, reduce the heat, and cover. Cook for about 20 minutes until the millet is fluffy and water is absorbed.
- In a separate pan, heat the vegetable oil over medium heat.
- Sauté the onion until translucent, then add the chopped tomatoes and bell pepper. Cook until softened.
- Stir in the mixed vegetables, ground pepper, and ginger. Cook for an additional 5-7 minutes.
- Serve the millet topped with the vegetable sauce.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: gluten-free, vegan
Health Benefits
Couscous de Mil is rich in essential nutrients, notably high in fiber and protein from millet, which supports digestive health and promotes satiety. The inclusion of vegetables provides a variety of vitamins and antioxidants, contributing to overall wellness and immune support. As a gluten-free and vegan dish, it accommodates diverse dietary needs, making it a healthy choice for various lifestyles. Additionally, this traditional Burkinabé dish fosters cultural connections and promotes community through shared meals.
Cultural Significance
Couscous de Mil is not just a meal but a representation of the agrarian lifestyle in Burkina Faso. It symbolizes community and sharing, often enjoyed during family gatherings and celebrations, reinforcing social bonds.
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