Gabon • Africa • easy • 65 mins
Gabon Moukoukoulou
Description
Moukoukoulou is a traditional Gabonese dish made from beans, often served as a staple food. It is significant in Gabonese culture as it represents sustenance and community, often enjoyed during family gatherings and celebrations.
Ingredients
- 2 cups black-eyed peas or cowpeas, soaked overnight
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon ground pepper
- 1 teaspoon salt
- 4 cups water
- 2 tablespoons palm oil
- 1 bay leaf
- Optional: 1 smoked fish or meat for flavor
Instructions
- Drain the soaked beans and rinse them under cold water.
- In a large pot, add the beans, chopped onion, minced garlic, ground pepper, salt, and bay leaf.
- Pour in the water and bring to a boil over medium heat.
- Once boiling, reduce the heat to low and simmer for about 45 minutes, or until the beans are tender.
- If using, add the smoked fish or meat for additional flavor and cook for another 10 minutes.
- Stir in the palm oil and adjust seasoning if necessary.
- Serve hot as a main dish or side.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
⚠️ Allergens: none
Health Benefits
Moukoukoulou is rich in plant-based protein from black-eyed peas, which supports muscle health and provides essential amino acids. The dish is also high in dietary fiber, promoting digestive health and aiding in weight management. The inclusion of garlic and onions contributes antioxidants and anti-inflammatory properties, enhancing overall wellness. Being gluten-free and vegan, it is suitable for various dietary preferences, making it a nutritious choice in both traditional and contemporary diets.
Cultural Significance
Moukoukoulou is a dish that embodies the essence of Gabonese hospitality and communal eating. It is often prepared during family gatherings, symbolizing unity and sharing.
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