Ingredients with Measurements:
- 2 cups of cassava flour
- 2 cups of water
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 tablespoons of vegetable oil
- 2 cups of chopped vegetables (carrots, green beans, bell peppers, etc.)
- 1 can of diced tomatoes
- 2 cups of vegetable broth
- 1 teaspoon of salt
- 1/2 teaspoon of black pepper
- 1/2 teaspoon of paprika
- 1/4 teaspoon of cumin
- 1/4 teaspoon of coriander
Special equipment needed:
- Large pot
- Wooden spoon
- Mixing bowl
Step-by-step instructions:
1. In a mixing bowl, combine cassava flour and water. Mix well until a smooth dough forms.
2. In a large pot, heat vegetable oil over medium heat. Add chopped onion and minced garlic. Cook until onion is translucent.
3. Add chopped vegetables to the pot and cook for 5 minutes.
4. Add diced tomatoes, vegetable broth, salt, black pepper, paprika, cumin, and coriander. Stir well.
5. Bring the stew to a boil, then reduce heat to low and let it simmer for 20 minutes.
6. While the stew is simmering, divide the cassava dough into small balls.
7. Add the cassava balls to the stew and let them cook for 10 minutes.
8. Using a wooden spoon, mash the cassava balls until they form a smooth and sticky consistency.
9. Serve the fufu and vegetable stew hot.
- Time:
Preparation time: 15 minutes
- Cooking time: 35 minutes
Temperature:
- Medium heat for cooking the stew
- Low heat for simmering the stew
Serving size:
- 4 servings
Nutritional information:
- Calories: 350
- Fat: 8g
- Carbohydrates: 65g
- Protein: 6g
- Fiber: 8g
Substitutions for ingredients:
- Cassava flour can be substituted with yam flour or plantain flour.
- Vegetable broth can be substituted with chicken or beef broth.
Variations:
- Add cooked chicken or beef to the stew for a meaty version.
- Add coconut milk for a creamy version.
- Add hot sauce or chili flakes for a spicy version.
Tips and tricks:
- Use a wooden spoon to mash the cassava balls for a smoother consistency.
- Add more water or broth if the stew becomes too thick.
- Adjust the seasoning to your taste.
Storage instructions:
- Store leftover stew in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat the stew in a pot over medium heat until heated through.
Presentation ideas:
- Serve the fufu and vegetable stew in a bowl.
- Garnish with chopped parsley or cilantro.
Pairings:
- Serve with a side of rice or quinoa.
Suggested side dishes:
- Steamed broccoli
- Roasted sweet potatoes
- Grilled zucchini
Troubleshooting advice:
- If the cassava dough is too dry, add more water.
- If the stew is too thick, add more water or broth.
Food safety advice:
- Wash vegetables thoroughly before chopping.
- Cook the stew until it reaches an internal temperature of 165°F.
Food history:
- Fufu is a staple food in West and Central Africa.
Flavor profiles:
- The stew has a savory and slightly spicy flavor.
Serving suggestions:
- Serve the fufu and vegetable stew as a main dish for lunch or dinner.
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Region: West African