Liberia • Africa • easy • 35 mins
Liberia Sweet Potato
Description
Sweet Potato is a beloved staple in Liberia, often enjoyed for its natural sweetness and versatility. This dish is significant as it reflects the agricultural practices of the region and is commonly prepared during family gatherings and communal meals.
Ingredients
- 4 medium-sized sweet potatoes
- 2 tablespoons of palm oil
- 1 teaspoon of salt
- 1 teaspoon of black pepper
- 1 tablespoon of chopped fresh parsley (optional)
Instructions
- Begin by washing the sweet potatoes thoroughly under running water to remove any dirt.
- Peel the sweet potatoes and cut them into even-sized chunks for uniform cooking.
- Place the sweet potato chunks in a large pot and cover them with water. Add salt to the water.
- Bring the pot to a boil over medium heat and cook for about 20-25 minutes, or until the sweet potatoes are tender when pierced with a fork.
- Drain the sweet potatoes and return them to the pot.
- Add palm oil, black pepper, and chopped parsley (if using) to the sweet potatoes.
- Mash the sweet potatoes gently with a fork or potato masher until smooth and well combined.
- Serve warm as a side dish or as part of a larger meal.
Nutritional Information
Calories: 180 per serving
Servings: 4
Dietary: dairy-free, gluten-free, vegan, vegetarian
Health Benefits
Sweet potatoes are rich in beta-carotene, which supports eye health and boosts the immune system. The dish provides a good source of complex carbohydrates and dietary fiber, promoting digestive health and sustained energy levels. Palm oil contains healthy fats that can support heart health, while the optional parsley adds vitamins A, C, and K for additional nutritional benefits. As a dairy-free, gluten-free, vegan, and vegetarian option, this dish is accessible for various dietary preferences, celebrating the rich culinary heritage of Liberia.
Cultural Significance
Sweet potatoes are a vital crop in Liberia, symbolizing sustenance and community. They are often grown in home gardens and are a source of nourishment for many families, making this dish a reflection of local agricultural traditions.
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