Guinea • Africa • medium • 50 mins
Guinea Fouti
Description
Fouti is a traditional Guinean dish made from fermented cassava and often served with a spicy sauce. It holds cultural significance as a staple food, reflecting the agricultural practices and communal eating traditions of the Guinean people.
Ingredients
- 2 cups cassava (manioc), grated
- 1/2 cup water
- 1 teaspoon salt
- 1 tablespoon palm oil
- 1 onion, finely chopped
- 2 tomatoes, chopped
- 1-2 green chilies, chopped
- 1 teaspoon ground pepper
- 1/2 cup fish or meat (optional, for added protein)
Instructions
- Begin by peeling and grating the cassava. Place the grated cassava in a clean cloth and squeeze out excess moisture.
- In a bowl, mix the cassava with water and salt until well combined.
- Pour the mixture into a greased steaming dish or banana leaves, and steam for about 30 minutes until firm.
- While the cassava is steaming, heat palm oil in a pan over medium heat.
- Add the chopped onion and sauté until translucent.
- Stir in the chopped tomatoes, green chilies, and ground pepper, cooking until the tomatoes break down into a sauce.
- If using, add fish or meat to the sauce and cook until done.
- Once the cassava is ready, cut it into pieces and serve with the spicy sauce on top.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: gluten-free, vegetarian
⚠️ Allergens: fish, nuts
Health Benefits
Fouti is rich in carbohydrates from cassava, providing a significant source of energy while being gluten-free, making it suitable for those with gluten sensitivities. The addition of tomatoes and onions contributes essential vitamins such as Vitamin C and antioxidants, promoting immune health. The optional fish or meat enhances the dish with high-quality protein and omega-3 fatty acids, supporting overall heart health. Additionally, palm oil offers healthy fats that can help in the absorption of fat-soluble vitamins, contributing to a balanced diet.
Cultural Significance
Fouti is deeply rooted in Guinean culture, often enjoyed during communal meals and gatherings. It represents the agricultural heritage of the region, where cassava is a vital crop, and showcases the importance of sharing food as a means of fostering community bonds.
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