Kanda (Central African Pumpkin Seed Meatballs)
Kanda (Central African Pumpkin Seed Meatballs)
Kanda, or Central African Pumpkin Seed Meatballs, is a savory dish where ground pumpkin seeds and beef combine into tender meatballs, simmered in a spiced tomato sauce. Served with steamed rice, it's a comforting meal that blends rich, earthy flavors with a hint of spice. 🍅🍲
Equipment
- Cutting board and knife
Ingredients
Meatballs:
- 3 cups pumpkin seeds shelled and lightly toasted
- 1 ½ pounds ground beef
- 1 small onion peeled and chopped
- 7 garlic cloves peeled and chopped
- ½ cup cold water if needed
Sauce:
- ¼-½ cup palm or peanut oil
- 1 medium onion peeled and thinly sliced
- 4 large tomatoes peeled, seeded, and diced
- 1-2 chili peppers seeds and stems removed, minced
- 1 ½ cups water
- Salt and pepper to taste
- 1 small bunch parsley stems removed and roughly chopped
- Steamed rice for serving
Instructions
- Prepare the Meatball Mixture: Using a food processor, grind the pumpkin seeds into a fine powder. Add the ground beef, chopped onion, and garlic to the processor. Pulse until the mixture is smooth and well-combined. If it seems too dry, gradually add up to ½ cup of cold water.
- Chill the Mixture: Transfer the mixture to the refrigerator and chill for 30 minutes to 1 hour to firm up.
- Cook the Sauce Base: In a large pot, heat the palm or peanut oil over medium heat. Add the sliced onions and cook, stirring occasionally, until they soften and begin to turn golden brown.
- Add Tomatoes and Chilis: Stir in the diced tomatoes and minced chili peppers. Cover the pot and cook for about 5 minutes until the tomatoes soften. Pour in 1 ½ cups of water and bring to a boil. Reduce the heat to a gentle simmer and cover.
- Form the Meatballs: Remove the chilled meat mixture from the refrigerator and shape it into golf ball-sized meatballs.
- Simmer the Meatballs: Increase the sauce's heat to medium-high and gently place the meatballs into the simmering sauce. Cover and cook for 10 minutes, stirring occasionally to prevent sticking.
- Finish Cooking: Reduce the heat to medium and continue to cook for another 20 minutes, then lower to a gentle simmer and cook for an additional 30 minutes, allowing the flavors to meld together.
- Serve: Fold in the chopped parsley just before serving. Serve the meatballs and sauce hot, alongside steamed rice.
Notes
- 🌶️ Adjust the number of chili peppers to control the spice level.
- 🍚 These meatballs pair wonderfully with rice, but you can also enjoy them with bread or other grains.
Nutrition
Calories: 420kcalCarbohydrates: 10gProtein: 28gFat: 30gSaturated Fat: 8gCholesterol: 70mgSodium: 350mgPotassium: 800mgVitamin A: 1200IUVitamin C: 20mgCalcium: 70mgIron: 5mg
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