Burundi • Africa • medium • 60 mins
Burundi Intoryi
Description
Intoryi is a traditional Burundian dish made primarily from cassava leaves, often cooked with ground peanuts and served with a starch like rice or plantains. This dish is significant in Burundian culture as it reflects the agricultural practices and the importance of cassava in the local diet.
Ingredients
- 500g cassava leaves, washed and chopped
- 200g ground peanuts
- 1 onion, finely chopped
- 2 tomatoes, chopped
- 2 cloves garlic, minced
- 1 tablespoon vegetable oil
- Salt to taste
- Water as needed
Instructions
- In a large pot, heat the vegetable oil over medium heat.
- Add the chopped onion and garlic, sautéing until the onion is translucent.
- Stir in the chopped tomatoes and cook until they soften.
- Add the cassava leaves to the pot, stirring well.
- Pour in enough water to cover the leaves and bring to a boil.
- Reduce the heat and let it simmer for about 30 minutes, stirring occasionally.
- Once the leaves are tender, add the ground peanuts and salt to taste.
- Cook for an additional 10-15 minutes, allowing the flavors to meld.
- Serve hot with rice or plantains.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: gluten-free, vegan
⚠️ Allergens: nuts
Health Benefits
Intoryi is rich in vitamins A and C from cassava leaves, which support immune function and skin health. The ground peanuts provide healthy fats and protein, promoting satiety and muscle maintenance. As a gluten-free and vegan dish, it is suitable for various dietary needs, while also delivering a hearty dose of energy at just 250 calories per serving. This dish reflects Burundian culinary traditions, emphasizing the use of local, nutrient-dense ingredients that contribute to overall wellness.
Cultural Significance
Intoryi is a staple in Burundian households, showcasing the use of locally sourced ingredients and the communal aspect of cooking and sharing meals. It is often prepared during family gatherings and celebrations, emphasizing the importance of community and agricultural heritage.
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