Liberia • Africa • medium • 45 mins
Liberia Palm Butter
Description
Palm Butter is a rich and flavorful dish made from palm oil and ground nuts, often served with rice or fufu. It holds cultural significance in Liberia as a staple food that reflects the country’s agricultural heritage and communal dining traditions.
Ingredients
- 2 cups palm oil
- 1 cup ground peanuts (or cashews)
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon ground pepper (or to taste)
- Salt to taste
- 2 cups water
- Optional: 1 cup chopped leafy greens (like cassava leaves or spinach)
Instructions
- In a large pot, heat the palm oil over medium heat until it becomes hot but not smoking.
- Add the chopped onion and minced garlic, sautéing until the onions are translucent.
- Stir in the ground peanuts and cook for about 5 minutes, allowing the flavors to meld.
- Gradually add water, stirring continuously to prevent lumps.
- Season with ground pepper and salt to taste.
- If using, add the chopped leafy greens and simmer for an additional 10-15 minutes, stirring occasionally until the mixture thickens.
- Serve hot over rice or fufu.
Nutritional Information
Calories: 350 per serving
Servings: 4
Dietary: dairy-free, gluten-free, vegan
⚠️ Allergens: nuts
Health Benefits
Palm Butter is rich in healthy fats from palm oil, which can support heart health and provide a good source of energy. Ground peanuts or cashews contribute protein, fiber, and essential vitamins and minerals like magnesium and vitamin E, promoting muscle health and aiding digestion. The addition of leafy greens enhances the dish’s nutrient profile, offering antioxidants and vital nutrients like iron and calcium. This vegan, gluten-free dish is not only culturally significant in Liberia but also aligns with dietary preferences for those avoiding animal products.
Cultural Significance
Palm Butter is often enjoyed during family gatherings and communal meals, symbolizing unity and the importance of sharing food in Liberian culture. It showcases the use of local ingredients and traditional cooking techniques passed down through generations.
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