Mbongo Tchobi Recipe

A simple,mouth watering black stew dish prepared from fish,mbongo powder along with other spices which is typically eaten by the Bassa people of Cameroon which is also known, as bongo is an earthy spicy black tomato based sauce with smooth, thick, and velvety texture.

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Mbongo Tchobi
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Ingredients for Mbongo Tchobi Recipe

  • 2 Nos large fish
  • 4 teaspoon mbongo spice
  • 30 Nos njangsa seeds
  • 2 Nos Arican Nutmeg seeds
  • 3 Nos small seasoning cubes
  • 1.50 teaspoon Salt
  • 2 Nos large tomatoes
  • 1 Nos large onion
  • 1/2 stalk Nos celery
  • 1/2 stem leeks
  • 7 cloves garlic
  • 1/2 ginger root
  • 1/2 cup 1 vegetable oil
  • 1/4 teaspoon White Pepper
  • 1 garlic habanero
  • 2 stems green onions

Directions: Mbongo Tchobi Recipe

step 1

  • STEP 1.Clean and wash fish,sprinkle it with some salt and keep it aside

step 2

  • STEP 1.Blend tomatoes, onion, garlic, cloves, ginger, leeks, celery, nutmeg, njangsa, mbongo spice, half the onions, 1/2 cup of water.

step 3

  • STEP 2.Mix the blend paste with the fish and keep it aside.

step 5

  • STEP 1.Add oil in a cooking pot and heat it, add remaining onion and saute it, add the fish along with the mixture followed by seasoning cubes and salt.

step 8

  • STEP 1.Add white pepper and habanero pepper, cook it for 15 minutes with a lid on and after 15 minutes check the seasoning and add water if required

step 11

  • STEP 1.Let it cook for another five mins and then take it down and serve with boiled yams & plantains.
Nutrition
value
1458
calories per serving
133 g Fat13 g Protein53 g Carbs25 g FiberOther

Current Totals

  • Fat
    133g
  • Protein
    13g
  • Carbs
    53g
  • Fiber
    25g

MacroNutrients

  • Carbs
    53g
  • Protein
    13g
  • Fiber
    25g

Fats

  • Fat
    133g

Vitamins & Minerals

  • Calcium
    273mg
  • Iron
    10mg
  • Vitamin A
    3855mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    3mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    250mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    159mg
  • Vitamin E
    22mg
  • Copper
    < 1mcg
  • Magnesium
    269mg
  • Manganese
    14mg
  • Phosphorus
    257mg
  • Selenium
    14mcg
  • Zinc
    3mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Slurrp