Kanda are beef balls and pumpkin seeds topped with tomato sauce in the Central African Republic. First, you roast the pumpkin seeds before grinding and mixing the other ingredients to form meatballs.
Let’s follow the step-by-step guide below.
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Table of Contents
How to Prepare Kanda
Key Ingredients
- 1 lb ground beef: They are rich in B Vitamins, iron and contain essential nutrients for muscle growth.
- 1 onion, minced: Onion regulates blood sugar levels and supports respiratory health.
- 2 cups of pumpkin seeds: Pumpkin seeds are an excellent source of protein, unsaturated fatty acids, vitamins, and minerals. They reduce the risk of cancer and inflammation.
- 5 Garlic Cloves, minced: Helps to manage cholesterol and blood pressure. It also helps to reduce the risk of liver damage.
- 1 tbsp tomato sauce: A rich source of vitamin C, tomatoes help reduce blood clotting and boost the immune system.
- 1 bunch of parsley: a good source of nutrients for the eyes and bones, parley contains anti-cancer properties that help reduce the risk of breast cancer.
- 2 diced tomatoes, peeled and seeded
- 3 tbsp Olive oil: Help to reduce your risk of chronic diseases that affect the cardiovascular and central nervous systems.
- ½ tsp salt
- 1 tbsp black pepper
- 1 ¼ cup cold water
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Step-by-Step Instructions
- Slightly roast the pumpkin in a saucepan on medium heat for 10 minutes. Grind the roasted pumpkin seeds to a smooth consistency.
- Add the ground beef to the grinder, including the garlic, half the onion, and parsley. Shake in some black pepper and salt. Grind them together and transfer the mixture into a bowl.
- Add ¼ cup of cold water to the mixture and mix it thoroughly.
- Scoop some of the mixture and roll it in your palm to form a tennis ball. Repeat the process to roll all the mix into beef balls. Then refrigerate.
- Heat the oil in a saucepan on medium heat. Saute the other half of the onion. Add the diced tomatoes and tomato sauce. Stirfry for two minutes. Pour a cup of water and bring to a boil.
- Remove the beef balls from the fridge and add them to the sauce. Cover the pot and allow the meatballs to cook for 20 minutes on low heat, stirring to the pot at a point.
- Continue to simmer the Kanda until the water dries from the sauce.
- Serve with boiled rice, pasta, or spaghetti.
Tips for Cooking Kanda
- Always roast the pumpkin before grinding.
- Add hot chili to the sauce if you prefer a spicy feel
- The more pumpkin you use, the more ground beef.
- Add peanuts to the mixture and grind for a nutty taste.
- You can include other vegetables like carrots and bell peppers.
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Conclusion
On a weekend get-together with family, you can prepare this meal with the kids, teaching them how to make Kanda. As always, customize with vegetables of your choice or as many tomatoes as possible.
Happy cooking!
Hey, Sedi here, a content writer.
Subjects that interest her greatly are how people, lifestyle, relationships, God, technology, and communication interact, empowering and spreading positive messages. She’s an avid reader and a student of personal weekly workouts.
She holds a master’s degree in media and digital communication management.
When she’s not writing or promoting brands digitally, Sedi is busy advocating for plastic-free earth with her local NGO.
