Burundi • Africa • medium • 50 mins
Burundi Ubwoba
Description
Ubwoba is a traditional Burundian dish made from fermented cassava flour, often served as a staple food. It holds cultural significance as a source of sustenance and is commonly enjoyed during communal meals.
Ingredients
- 2 cups cassava flour
- 1 cup water
- 1 teaspoon salt
- 1 tablespoon vegetable oil
- 1 cup fresh vegetables (such as spinach or pumpkin leaves), chopped
- 1 onion, finely chopped
- 2 cloves garlic, minced
Instructions
- In a bowl, mix the cassava flour with water to form a smooth batter. Let it sit for about 30 minutes to ferment slightly.
- In a pan, heat the vegetable oil over medium heat. Add the chopped onion and garlic, sautéing until translucent.
- Add the chopped vegetables to the pan and cook until they are tender.
- Gradually add the fermented cassava batter to the pan, stirring continuously to avoid lumps.
- Season with salt and cook for about 15-20 minutes, stirring frequently, until the mixture thickens and is cooked through.
- Serve hot, often accompanied by a sauce or stew.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: gluten-free, vegetarian
Health Benefits
Ubwoba is rich in dietary fiber from cassava flour and fresh vegetables, promoting digestive health and aiding in weight management. The inclusion of spinach or pumpkin leaves provides essential vitamins A and C, supporting immune function and skin health. This gluten-free and vegetarian dish is suitable for various dietary needs, making it a wholesome option for diverse communities. Additionally, the use of garlic and onions contributes to anti-inflammatory properties and overall heart health.
Cultural Significance
Ubwoba is deeply rooted in Burundian culture, often prepared during family gatherings and celebrations. It represents the agricultural heritage of the region, showcasing the importance of cassava as a staple crop.
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