Equatorial Guinea • Africa • easy • 35 mins
Equatorial Guinea Malanga
Description
Malanga is a starchy root vegetable that is a staple in Equatorial Guinean cuisine. Known for its nutty flavor and creamy texture when cooked, it is often used in various dishes and holds cultural significance as a source of sustenance in rural communities.
Ingredients
- 1 kg malanga, peeled and diced
- 4 cups water
- 1 teaspoon salt
- 2 tablespoons vegetable oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 bell pepper, chopped
- 1 teaspoon ground black pepper
- 1 teaspoon paprika
- Fresh parsley for garnish
Instructions
- In a large pot, bring the water to a boil and add the diced malanga and salt. Cook for about 20 minutes or until the malanga is tender.
- Drain the malanga and set aside.
- In the same pot, heat the vegetable oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
- Stir in the minced garlic and bell pepper, cooking for an additional 3 minutes.
- Add the cooked malanga back into the pot and season with black pepper and paprika. Stir well to combine and cook for another 5 minutes to allow the flavors to meld.
- Serve hot, garnished with fresh parsley.
Nutritional Information
Calories: 150 per serving
Servings: 4
Dietary: dairy-free, gluten-free, vegan, vegetarian
Health Benefits
Malanga is a nutrient-dense tuber rich in dietary fiber, which aids digestion and promotes gut health. It is also a good source of vitamins and minerals, including potassium and vitamin C, supporting heart health and boosting the immune system. The use of garlic and onion adds antioxidant properties, while the dish’s vegan and gluten-free nature makes it accessible for a wide range of dietary preferences, promoting overall wellness.
Cultural Significance
Malanga is not only a food source but also a cultural symbol of resilience and sustenance in Equatorial Guinea. It is often enjoyed in family gatherings and reflects the agricultural practices of the region.
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