描述
巴本达是西非布基纳法索一道传统的一锅饭。这是一种丰盛而营养的粥，由发酵的刺槐豆（dawadawa）、干鱼或熏鱼以及菠菜或苋菜等绿叶蔬菜制成。这是一道主食，展示了西非美食浓郁的鲜味。
历史的味道
巴本达是布基纳法索最大民族莫西人的主食。这道菜是出于需要和智慧而诞生的，使用了易于获取且可以保存的食材，例如干鱼和发酵豆。它代表了一道典型的、营养丰富的一锅饭，世世代代养活了许多家庭。
准备时间
20 minutes
烹饪时间
40 minutes
总时长
1 hour
食材与营养
350 kcal
卡路里
25 g
蛋白质
8 g
脂肪
45 g
碳水化合物
10 g
膳食纤维
3 g
糖
500 mg
钠
新功能：我们很高兴推出营养计算器！请将这些数值视为估算值，因为它们是自动计算的。对于特定的饮食需求，我们始终建议咨询专业人士。
设备
烹饪步骤
已完成 5 步中的 0 步
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Common questions
- What is babenda?
- A traditional one-pot dish from Burkina Faso: a millet or sorghum porridge cooked with fermented locust beans, dried or smoked fish and leafy greens. It is a staple of Mossi home cooking.
- What are fermented locust beans?
- Known as dawadawa across West Africa, they are locust beans fermented into a dark, pungent seasoning. They carry most of the savoury depth in this dish, so they are worth seeking out at an African grocer.
- Which greens should I use?
- Spinach or amaranth. They go in near the end and cook for 10 to 15 minutes, until wilted and tender.
- Can I make babenda without fish?
- Yes. Leave out the dried fish and the fermented locust beans still carry the savoury base, though the result is lighter than the traditional version.
- How long does it take?
- About an hour: 20 minutes to soak and flake the fish and prepare the vegetables, then 40 minutes of simmering.