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Mbol (Eastern Pumpkin Seed Stew)
GOOD TO KNOW: Mboile or Mbol is a culinary treasure of Cameroon, a rich blend of meat, fish, pumpkin seeds, tropical spices and much more. It is eaten with couscous, and its distinctive feature is a non-timber forest product called Kanda that makes the dish slimy. This recipe comes from the East region of Cameroon.
Prep40 min
Cooking1 h 20
Total2 h
Servings6
DifficultyMedium
Calories460 kcal
Preparation
2 h- Wash and cut the meat into pieces, salt it and boil it, adding the chilli and water, then let simmer for 20 minutes.
- Take a ladle of the cooking broth and drizzle it over the crushed pumpkin seeds; use the resulting paste to form small pumpkin seed balls and add them to the pot of meat still on the heat, then let cook 15 minutes.
- Clean the fish well and add it to the preparation.
- Let simmer 15 minutes.
- Sort and coarsely crush the crayfish, then add them to the preparation.
- Pepper and add the ava leaves, then cook over low heat for 30 minutes.
- Remove the pot from the heat and add all the cooking broth, letting it cool down in a deep dish.
- Pour the kanda powder gradually into this dish while whisking continuously to prevent lumps from forming.
- Add the mixture into the pot of meat.
- Check that it is well seasoned and add a little lemon juice at the end of cooking. Serve with cassava couscous.
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