Marido prova MUFETE Comida Angolana / Hubby tries Angolan African food/ como fazer mufete

fresh fish

🥗Healthier: grilled chicken

💰Cheaper: canned fish

Canned fish is more affordable and still flavorful.

palm oil

🥗Healthier: olive oil

💰Cheaper: vegetable oil

Olive oil is healthier with a similar cooking profile.

cassava

🥗Healthier: sweet potatoes

💰Cheaper: potatoes

Sweet potatoes offer more nutrients and are often cheaper.

plantains

🥗Healthier: zucchini

💰Cheaper: bananas

Zucchini can be a lower-calorie alternative.

Welcome viewers and introduce the dish, Mufete.

Prepare ingredients: palm oil, 1/2 onion, 2 teaspoons of tomatoes, and garlic powder.

Add the chopped onion to the palm oil in a pan.

Add 2 teaspoons of tomatoes to the pan.

Add garlic powder (or crushed garlic) to the pan.

Add 450 grams of already cooked white beans to the pan.

Add a bay leaf and seasoning powder to the beans.

Add 1 glass of water to the mixture and let it cook.

Prepare plantain by adding salt and cutting it without the peel.

Prepare cassava by adding salt.

Introduce garri, mentioning it's from Ghana and similar to Angolan Farinha de musseque.

Prepare tilapia fish (filet) for grilling in the oven instead of on a normal grill.

Show the beans cooking and the state of the cassava and plantain.

Prepare a salad with chopped onion, red and green paprika, and cucumber, seasoned with the earlier mentioned seasoning or just salt, vinegar, and vegetable oil.

Show the final presentation of the dish including beans, cassava, plantain, fish, and garri.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens