Central African Republic • Africa • medium • 140 mins
Central African Republic Meat Stew
Description
Meat stew is a hearty dish that reflects the rich culinary traditions of the Central African Republic. It is often prepared with locally sourced meats and vegetables, showcasing the agricultural bounty of the region and serving as a staple for family gatherings and communal meals.
Ingredients
- 1 kg beef or goat meat, cut into cubes
- 2 tablespoons vegetable oil
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 medium tomatoes, chopped
- 2 carrots, sliced
- 1 bell pepper, chopped
- 1 teaspoon ground black pepper
- 1 teaspoon salt
- 1 teaspoon ground ginger
- 2 cups water or beef broth
- 1 cup okra, sliced (optional)
- Fresh parsley or cilantro for garnish
Instructions
- Heat the vegetable oil in a large pot over medium heat.
- Add the chopped onions and garlic, sautéing until the onions are translucent.
- Add the meat cubes and brown them on all sides.
- Stir in the chopped tomatoes, carrots, and bell pepper, cooking for about 5 minutes.
- Season with black pepper, salt, and ground ginger.
- Pour in the water or beef broth, bringing the mixture to a boil.
- Reduce the heat to low, cover, and let it simmer for about 1.5 to 2 hours, or until the meat is tender.
- If using, add the okra in the last 15 minutes of cooking.
- Adjust seasoning as needed.
- Serve hot, garnished with fresh parsley or cilantro.
Nutritional Information
Calories: 450 per serving
Servings: 6
Dietary: dairy-free, gluten-free
Health Benefits
This Meat Stew is rich in high-quality protein from beef or goat meat, essential for muscle repair and overall body function. The inclusion of vegetables like carrots and bell peppers provides vitamins A and C, which support immune health and skin integrity. Additionally, garlic and ginger offer anti-inflammatory properties and may aid digestion, contributing to overall wellness. The dish is naturally dairy-free and gluten-free, making it suitable for various dietary needs.
Cultural Significance
Meat stew is a dish that embodies the communal spirit of Central African culture, often enjoyed during family gatherings and celebrations. It highlights the importance of agriculture and livestock in the region, as well as the social aspect of sharing meals.
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