Central African Republic • Africa • medium • 55 mins
Central African Republic Cassava Leaves
Description
Cassava leaves are a staple dish in Central African cuisine, often enjoyed for their rich flavor and nutritional value. This dish is significant as it reflects the agricultural practices and culinary traditions of the region, showcasing the importance of cassava as a food source.
Ingredients
- 500g cassava leaves, washed and chopped
- 200g groundnut (peanut) paste
- 1 onion, finely chopped
- 2 tomatoes, diced
- 2 cloves garlic, minced
- 1-2 green chilies, chopped (optional)
- 4 cups water
- Salt to taste
- Palm oil or vegetable oil for cooking
Instructions
- In a large pot, heat a few tablespoons of palm oil over medium heat.
- Add the chopped onions and sauté until translucent.
- Stir in the minced garlic and green chilies, cooking for another minute.
- Add the diced tomatoes and cook until they soften.
- Incorporate the groundnut paste, stirring well to combine.
- Gradually add the chopped cassava leaves, mixing thoroughly.
- Pour in the water and bring the mixture to a boil.
- Reduce the heat and let it simmer for about 30-40 minutes, stirring occasionally, until the leaves are tender.
- Season with salt to taste and serve hot with rice or fufu.
Nutritional Information
Calories: 350 per serving
Servings: 4
Dietary: gluten-free, vegan
⚠️ Allergens: nuts
Health Benefits
Cassava leaves are rich in vitamins A and C, as well as essential minerals like calcium and iron, supporting immune function and bone health. The groundnut paste adds protein and healthy fats, promoting heart health and satiety. This dish is gluten-free and vegan, making it suitable for various dietary preferences while providing a wholesome, nutrient-dense meal. In Central African culture, cassava leaves are often associated with traditional healing practices, emphasizing their role in overall wellness.
Cultural Significance
Cassava leaves are not only a source of nutrition but also a symbol of resilience in Central African culture. The dish is often prepared during communal gatherings and reflects the agricultural heritage of the region, where cassava is a vital crop.
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