Ecomely

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Agbadé: recipe illustration
Everyday meals

Agbadé

A traditional paste of millet flour and cassava flour, smooth and supple, served with a spiced tomato sauce with fish. It's a family dish from southern Togo, eaten by hand by forming small balls.

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Ingredients

Ingredients

Pâte

Sauce

Spices & seasoning

Optional extras

Nutrition facts

1,179 kcal per serving

Protein
60.2 g
Carbohydrates
182.7 g
of which sugars
15.4 g
Fat
18.1 g
Fiber
14.4 g

Ecomely’s estimate, calculated from the ingredients with the ANSES Ciqual food composition table, excluding sides and seasoning added to taste.

Instructions

  1. Dissolve the millet flour and the cassava flour in 500 ml of cold water, taking care to avoid lumps.
  2. Bring the rest of the water to a boil and gradually pour in the flour mixture, stirring vigorously.
  3. Let it cook over medium heat for 15 minutes, stirring constantly, until you get a smooth, elastic paste that pulls away from the sides.
  4. Meanwhile, sauté the chopped onion in the palm oil, then add the garlic and the crushed tomatoes.
  5. Let the sauce simmer for 15 minutes, then add the flaked fish and the pepper.
  6. Season and let it simmer for another 10 minutes.
  7. Shape the paste into balls by hand or with a spoon.
  8. Serve the agbadé balls with the very hot sauce.

Variations and tips

Vegetarian version. Replace the fish with mushrooms or mashed white beans.

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Original Ecomely recipe.