The Food Tour - Exploring Sudanese Food

meat

🥗Healthier: chicken

💰Cheaper: beef

Chicken is lighter and often less expensive than beef.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil offers health benefits while sunflower oil is budget-friendly.

potatoes

🥗Healthier: sweet potatoes

💰Cheaper: yams

Sweet potatoes provide more nutrients and flavor.

cumin

🥗Healthier: fennel seeds

💰Cheaper: caraway seeds

Fennel seeds can mimic the flavor of cumin in a pinch.

Stem, de-seed, and slice thin 3 green chilies, leaving some seeds for spice.

Use a dehydrator to dry the chilies at 135°F for about 3 hours until they crack when bent.

In a bowl, add 2 tablespoons of minced Italian parsley, finely dice 2 green onions, and chop another jalapeno and 3 small tomatoes, then combine them in the bowl.

In a separate bowl, whisk together 3 tablespoons of peanut oil, 2 tablespoons of peanut butter, and the juice of 1 lime until smooth.

Combine the peanut butter mixture with the tomato salad and refrigerate until ready to serve.

Mash 2 bananas with about 1 teaspoon of lemon juice until mushy but not liquid, then wrap and refrigerate.

In a Dutch oven, heat 1/3 cup of olive oil over medium heat.

Chop 2 yellow onions, mince 6 garlic cloves, chop 1 bell pepper, chop 4 small tomatoes, and chop 2 serrano peppers.

Once the olive oil is heated, add the onions and cook until translucent, then add the garlic and stir.

Add the chopped tomatoes, bell pepper, serrano peppers, and 1 pound of steak to the pot.

Season with 1 teaspoon of cinnamon, 1 teaspoon of cardamom, and black pepper, then cover and simmer for about 5 minutes.

After 5 minutes, stir in 6 ounces of tomato paste and let it simmer covered for about 10 minutes before reducing the heat to low.

In a large bowl, sift in 250 grams of whole wheat flour, add 4 teaspoons of baking powder, and 1/2 teaspoon of salt.

Whisk in 2 cups of water until the mixture resembles a thick pancake batter.

Heat a cast iron skillet over medium heat and add a little olive oil, then pour in a ladleful of the batter, spreading it thin.

Cook until golden, then flip and finish cooking before moving to a rack.

Cooking Techniques

Equipment Needed

Spice Level: