The Content is not intended to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

My health partner welcome
My health partner
I eat healthily

I eat healthily

culinary inspiration

Congo Pondu

Print
Congo Pondu
Preparation time:
20 min
 
Cooking time:
60 min
 
For 4 people
 
Africa
Congo Pondu

Ingredients:

• 500 g cassava leaves
• 150 ml vegetable stock
• 4 small white spring onions
• 1 green pepper
• 2 tablespoons of vegetable oil
• 200 g canned natural mackerel
• 1 large clove of garlic
• 1 fresh chilli pepper
• 120 g white rice
• Salt

Instructions:

• Rinse the cassava leaves well in clean water and drain.
• Boil a large volume of water and then drop the chopped cassava leaves into it.
• Cook for about ten minutes in boiling water and then drain.
• Drain the mackerel in a small colander.
• Chop the white onions, garlic, chilli and green pepper as finely as possible.
• In a large pot, heat the oil and sauté for 1 minute, stirring regularly.
• Add the cassava leaves and broth and cook for 40 minutes, covered, adding water if necessary.
• Coarsely crumble the fish and add it to the preparation.
• Continue cooking for half an hour.
• Serve hot with white rice cooked in boiling salted water.
Energy Total carbs Sugar Total fat Saturated fat Omega 3 Fibers Sodium
310.9 Kcal 16.0 g 4.7 g 12.0 g 2.1 g 1.3 g 4.9 g 455.4 g

The nutritionist's advice:

If you do not have cassava leaves, this recipe can be made with spinach. Mackerel can also be replaced by sardines. The presence of oily fish gives you all the omega 3 you need.
<
My health partner