Fufu and Light Soup

Name: Fufu and Light Soup
Prep time: 25 min
Cook time: 60 min
Total time: 85 min
Yield: 4 servings
Cuisine: West African
Ingredients: 2 lbs bone-in goat meat, chopped; 1 lb cassava root, peeled, diced; 1 lb green plantains, peeled, diced; 4 plum tomatoes, halved; 1 yellow onion, chopped; 2 habanero pepper, stemmed; 2 tsp fresh ginger, grated; 4 garlic cloves, minced; 2 tbsp tomato paste; 1 tsp salt; 6 cups water

A comforting West African staple featuring pounded cassava and green plantain served alongside a spicy tomato goat broth.

85 minMediumServes 4580 cal/serving

West AfricanDinnerStovetopHigh ProteinHigh FiberDairy-FreeGluten-FreeNut-FreeEgg-FreeSoy-FreePork-FreeCorn-Free

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Ingredients

2 lbs bone-in goat meat, chopped
1 lb cassava root, peeled, diced
1 lb green plantains, peeled, diced
4 plum tomatoes, halved
1 yellow onion, chopped
2 habanero pepper, stemmed
2 tsp fresh ginger, grated
4 garlic cloves, minced
2 tbsp tomato paste
1 tsp salt
6 cups water

Instructions

1

Combine 2 lbs chopped bone-in goat meat, 2 tsp grated fresh ginger, 4 minced garlic cloves, 1 chopped yellow onion, and 1 tsp salt in a pot over medium heat for 10 minutes.
2

Add 4 halved plum tomatoes, 2 stemmed habanero pepper, 2 tbsp tomato paste, and 6 cups water to the pot, cover, and boil for 20 minutes.
3

Remove cooked plum tomatoes, yellow onion, and habanero pepper, blend until smooth, and stir back into the pot.
4

Simmer on low heat until meat reaches an internal temperature of 160F, about 30 minutes.
5

Boil 1 lb peeled, diced cassava root and 1 lb peeled, diced green plantains in another pot for 20 minutes, drain, and pound into a smooth dough.
6

Shape dough into balls and serve with soup.

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Questions

How long does Fufu and Light Soup take?

As written, 85 minutes: 25 of prep and 60 of cooking. The longest single stretch is step 4 (30 minutes): "Simmer on low heat until meat reaches an internal temperature of 160F, about 30 minutes."

What internal temperature should Fufu and Light Soup reach?

For Fufu and Light Soup, the target internal temperature is 160 F (about 70 C), given in step 4. A probe thermometer removes the guesswork.

Is Fufu and Light Soup spicy?

Yes, it is properly hot. The heat in Fufu and Light Soup comes from 2 habanero pepper, stemmed. For a milder plate, remove the seeds and ribs from the habanero, or use half; nothing else in the method changes. For more, add it at the table rather than in the pot, so everyone sets their own level.

How much protein is in Fufu and Light Soup?

One serving (the recipe makes 4) has 38 g of protein in about 580 calories, alongside 62 g carbohydrate and 18 g fat, plus 6 g fiber and 650 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein dinner collection.

How do I store and reheat Fufu and Light Soup?

Refrigerate what is left of Fufu and Light Soup within two hours and eat it within three days. Reheat gently on the stovetop.

Serve it with

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