Equatorial Guinea • Africa • easy • 45 mins
Equatorial Guinea Succotash
Description
Succotash is a traditional dish made from a mix of corn and beans, often enhanced with vegetables and spices. In Equatorial Guinea, it represents the agricultural bounty of the region and is a staple in many households, symbolizing community and nourishment.
Ingredients
- 2 cups fresh corn kernels
- 1 cup cooked black-eyed peas or pigeon peas
- 1 medium onion, chopped
- 1 bell pepper, chopped
- 2 cloves garlic, minced
- 2 tablespoons vegetable oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon paprika
- 1/4 cup chopped fresh parsley
- 1 cup diced tomatoes
- 1 cup vegetable broth or water
Instructions
- Heat the vegetable oil in a large skillet over medium heat.
- Add the chopped onion and bell pepper, and sauté until softened, about 5 minutes.
- Stir in the minced garlic and cook for an additional minute.
- Add the fresh corn kernels and cook for about 5 minutes, stirring occasionally.
- Incorporate the cooked black-eyed peas or pigeon peas, diced tomatoes, and vegetable broth.
- Season with salt, black pepper, and paprika.
- Bring to a simmer and cook for 10-15 minutes until the mixture is heated through and flavors meld.
- Stir in the chopped parsley before serving.
- Serve warm as a side dish or a main vegetarian meal.
Nutritional Information
Calories: 180 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
Health Benefits
Succotash is rich in dietary fiber from fresh corn and black-eyed peas, promoting digestive health and satiety. The dish provides essential vitamins and minerals, including folate and potassium, which support heart health and muscle function. Its plant-based ingredients make it a great option for vegan and vegetarian diets, ensuring adequate protein intake while being low in calories. Additionally, the use of fresh herbs like parsley enhances antioxidant levels, contributing to overall wellness.
Cultural Significance
Succotash in Equatorial Guinea is often enjoyed during communal meals and gatherings, reflecting the importance of sharing food and fostering relationships within the community. It highlights the agricultural practices of the region, where corn and beans are staple crops.
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