{"id":3678,"date":"2026-07-22T22:18:14","date_gmt":"2026-07-22T22:18:14","guid":{"rendered":"https:\/\/travelshelper.com\/fr\/monde-de-la-gastronomie\/plats-nationaux-angolais\/muamba-de-peixe-angolaise\/"},"modified":"2026-07-22T22:18:14","modified_gmt":"2026-07-22T22:18:14","slug":"muamba-de-peixe-angolaise","status":"publish","type":"tsh_food","link":"https:\/\/travelshelper.com\/fr\/monde-de-la-gastronomie\/plats-nationaux-angolais\/muamba-de-peixe-angolaise\/","title":{"rendered":"Muamba de Peixe angolaise"},"content":{"rendered":"\n<style>\n\n#recipe-fr-angola-muamba-de-peixe{--gj-bg:#F6F5F1;--gj-card:#fff;--gj-ink:#181A1B;--gj-ink-2:#5C6063;--gj-amber:#B07E2B;--gj-amber-2:#8F6318;--gj-amber-soft:#F1E7D2;--gj-slate:#2B3A42;--gj-slate-deep:#1F2B32;--gj-line:#E5E3DB;--gj-line-2:#D6D3C8;--gj-r:14px;font-family:'Barlow',-apple-system,'Segoe UI',sans-serif;color:var(--gj-ink);background:var(--gj-bg);max-width:1040px;margin:0 auto;padding:52px 24px 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.gj-ing-group,#recipe-fr-angola-muamba-de-peixe .gj-steps>li,#recipe-fr-angola-muamba-de-peixe .gj-rail,#recipe-fr-angola-muamba-de-peixe .gj-close,#recipe-fr-angola-muamba-de-peixe .gj-nutri-row,#recipe-fr-angola-muamba-de-peixe .gj-fact{break-inside:avoid} #recipe-fr-angola-muamba-de-peixe .gj-close::after{content:\"travelshelper.com\";display:block;margin-top:12px;font-size:9pt;letter-spacing:.05em;color:#666}}\n\n<\/style>\n<article id=\"recipe-fr-angola-muamba-de-peixe\" lang=\"fr\">\n  <p class=\"gj-eyebrow\">Cuisine angolaise <i>\u00b7<\/i> Plat principal <i>\u00b7<\/i> Recette<\/p>\n  <h2 class=\"gj-h1\"><b>Muamba de Peixe<\/b> au poisson ferme, \u00e0 la courge et au gombo <span class=\"gj-serif\">dans une sauce \u00e0 l\u2019huile de palme<\/span><\/h2>\n  <p class=\"gj-sub\">Des darnes de poisson ferme cuisent doucement dans une sauce d\u2019huile de palme rouge avec aubergine, courge, gombo, tomate, ail et gindungo.<\/p>\n\n  <div class=\"gj-facts\">\n    <p class=\"gj-facts-top\">\n      <span><i>Cat\u00e9gorie :<\/i> <b>Plat principal<\/b><\/span><span class=\"gj-sep\">\/<\/span>\n      <span><i>Cuisine :<\/i> <b>Angolaise<\/b><\/span><span class=\"gj-sep\">\/<\/span>\n      <span><i>Difficult\u00e9 :<\/i> <b>Interm\u00e9diaire<\/b><\/span><span class=\"gj-sep\">\/<\/span>\n      <span><i>M\u00e9thode :<\/i> <b>Mijotage doux sur la cuisini\u00e8re<\/b><\/span>\n    <\/p>\n    <div class=\"gj-facts-grid\">\n      <div class=\"gj-fact\"><span class=\"gj-fact-l\">Quantit\u00e9<\/span><span class=\"gj-fact-v\">6 portions<\/span><\/div>\n      <div class=\"gj-fact\"><span class=\"gj-fact-l\">Pr\u00e9paration<\/span><span class=\"gj-fact-v\">30 min<\/span><\/div>\n      <div class=\"gj-fact\"><span class=\"gj-fact-l\">Cuisson<\/span><span class=\"gj-fact-v\">55 min<\/span><\/div>\n      <div class=\"gj-fact\"><span class=\"gj-fact-l\">Total<\/span><span class=\"gj-fact-v\">1 h 40 min<\/span><\/div>\n      <div class=\"gj-fact\"><span class=\"gj-fact-l\">Calories<\/span><span class=\"gj-fact-v\">\u2248 425 kcal<\/span><\/div>\n    <\/div>\n  <\/div>\n\n  <figure class=\"gj-hero\">\n    <img loading=\"lazy\" src=\"https:\/\/travel-helper.b-cdn.net\/wp-media-folder-travel-s-helper\/wp-content\/uploads\/2026\/07\/Muamba-de-Peixe-3.webp\" alt=\"Bol en terre de Muamba de Peixe avec darnes, gombo, aubergine, courge et funje blanc sur une natte tress\u00e9e\" width=\"1600\" height=\"900\" loading=\"lazy\" decoding=\"async\">\n  <\/figure>\n  <p class=\"gj-cap\">Le poisson est ajout\u00e9 apr\u00e8s les l\u00e9gumes et reste en darnes enti\u00e8res dans le cadrage large.<\/p>\n\n  <div class=\"gj-sec\"><span class=\"gj-serif\">I.<\/span><h3>Contexte, texture et m\u00e9thode<\/h3><\/div>\n  <div class=\"gj-intro\"><p>Muamba de Peixe applique la logique de la muamba \u00e0 un produit plus fragile que la volaille. L\u2019huile de palme rouge, l\u2019oignon, la tomate et le gindungo forment le socle; l\u2019aubergine, la courge et le gombo donnent de la mati\u00e8re; le poisson n\u2019entre qu\u2019\u00e0 la fin. Cette version convient \u00e0 des darnes \u00e9paisses de poisson blanc ferme, par exemple corvine, m\u00e9rou ou vivaneau. Le choix pr\u00e9cis de l\u2019esp\u00e8ce varie, mais la texture doit supporter dix \u00e0 douze minutes de fr\u00e9missement sans se d\u00e9faire. La sauce reste pr\u00e9sente, tandis que le go\u00fbt marin demeure net.<\/p><p class=\"gj-pull\">Apr\u00e8s l\u2019ajout du poisson, la sauce se verse par-dessus; la cuill\u00e8re ne traverse plus la marmite.<\/p><p>Le poisson re\u00e7oit seulement quinze minutes de repos avec du citron et une partie du sel. Une marinade plus longue modifierait la surface sous l\u2019effet de l\u2019acidit\u00e9 et rendrait les darnes plus cassantes. Elles sont s\u00e9ch\u00e9es avant l\u2019assaisonnement, plac\u00e9es au froid et sorties lorsque la sauce est presque pr\u00eate. Cette s\u00e9quence \u00e9vite de cuire le poisson pendant tout le temps n\u00e9cessaire aux l\u00e9gumes ou de le laisser s\u00e9journer trop longtemps dans une pr\u00e9paration acide. Dans les deux cas, les fibres perdraient leur jutosit\u00e9.<\/p><p>La sauce commence par l\u2019oignon assoupli dans l\u2019huile de palme. L\u2019ail et le gindungo ne cuisent qu\u2019une minute afin de ne pas br\u00fbler. La tomate est ensuite r\u00e9duite jusqu\u2019\u00e0 devenir pulpeuse, puis l\u2019eau est ajout\u00e9e. L\u2019aubergine et la courge entrent ensemble, car leurs cubes ont besoin d\u2019une cuisson plus longue. L\u2019aubergine absorbe les saveurs et devient souple; la courge conserve une douceur et une forme plus ferme. Le gombo arrive huit minutes avant le poisson pour commencer \u00e0 s\u2019attendrir.<\/p><p>Une fois les darnes pos\u00e9es en une seule couche, la marmite ne se remue plus avec une cuill\u00e8re. La sauce est pr\u00e9lev\u00e9e sur les c\u00f4t\u00e9s et vers\u00e9e sur le dessus. Ce geste assaisonne la face expos\u00e9e sans exercer de pression sur la chair. Le fr\u00e9missement doit rester bas et r\u00e9gulier. La temp\u00e9rature de 63 \u00b0C au centre constitue un rep\u00e8re fiable : la chair est opaque, nacr\u00e9e et se s\u00e9pare en lamelles humides sous une l\u00e9g\u00e8re pression. Une \u00e9bullition vigoureuse ass\u00e9cherait le poisson.<\/p><p>Le service se fait avec une large spatule qui soutient chaque darne. Le funje ou le riz nature recueille la sauce, tandis que l\u2019aubergine, la courge et le gombo apportent trois textures. Le plat est meilleur imm\u00e9diatement; les restes se conservent deux jours au froid. Le r\u00e9chauffage doit \u00eatre bref et doux, jusqu\u2019\u00e0 74 \u00b0C. Cette m\u00e9thode donne six portions r\u00e9guli\u00e8res et montre qu\u2019une muamba de poisson r\u00e9ussie d\u00e9pend surtout du moment exact o\u00f9 le poisson rejoint la marmite.<\/p><\/div>\n\n  <div class=\"gj-rail\">\n    <p class=\"gj-rail-t\">Rep\u00e8res de pr\u00e9paration<\/p>\n    <div class=\"gj-rail-track\"><div class=\"gj-rail-stop\"><b>0:00<\/b><span>Citron et sel sur les darnes, puis repos au froid.<\/span><\/div><div class=\"gj-rail-stop\"><b>0:25<\/b><span>Oignon, ail et gindungo s\u2019assouplissent dans l\u2019huile.<\/span><\/div><div class=\"gj-rail-stop\"><b>0:40<\/b><span>Aubergine et courge commencent leur mijotage.<\/span><\/div><div class=\"gj-rail-stop\"><b>1:40<\/b><span>Poisson \u00e0 63 \u00b0C, opaque et encore entier.<\/span><\/div><\/div>\n    <p class=\"gj-rail-sum\"><b>La recette en bref.<\/b> Les darnes sont assaisonn\u00e9es quinze minutes avec citron et sel. L\u2019oignon, l\u2019ail, le gindungo et la tomate cuisent dans l\u2019huile de palme rouge, puis l\u2019eau forme une sauce l\u00e9g\u00e8re. L\u2019aubergine et la courge mijotent dix-huit minutes; le gombo les rejoint pour huit minutes. Le poisson est enfin pos\u00e9 en une couche et cuit sans brassage pendant 10 \u00e0 12 minutes. La Muamba de Peixe est pr\u00eate lorsque les darnes atteignent 63 \u00b0C, deviennent opaques et se s\u00e9parent en lamelles juteuses, tandis que les l\u00e9gumes sont tendres.<\/p>\n  <\/div>\n\n  <div class=\"gj-ing-wrap\">\n    <div class=\"gj-sec\"><span class=\"gj-serif\">II.<\/span><h3>Ingr\u00e9dients<\/h3><\/div>\n    <div class=\"gj-ing-grid\">\n      <div class=\"gj-ing-col\"><div class=\"gj-ing-group\"><h4>Pour le poisson<\/h4><ul><li><b>1 500 g de darnes \u00e9paisses de poisson blanc ferme, environ 6 pi\u00e8ces<\/b><\/li><li><b>30 ml de jus de citron fra\u00eechement press\u00e9<\/b><\/li><li><b>10 g de sel fin<\/b> \u2014 <em>4 g pour le poisson et 6 g pour la sauce.<\/em><\/li><\/ul><\/div><\/div>\n      <div class=\"gj-ing-col\"><div class=\"gj-ing-group\"><h4>Pour la sauce et les l\u00e9gumes<\/h4><ul><li><b>80 ml d\u2019huile de palme rouge<\/b><\/li><li><b>300 g d\u2019oignon jaune finement \u00e9minc\u00e9<\/b><\/li><li><b>15 g d\u2019ail hach\u00e9<\/b><\/li><li><b>8 g de gindungo frais ou d\u2019un autre piment rouge fort, finement hach\u00e9<\/b><\/li><li><b>250 g de tomates m\u00fbres concass\u00e9es<\/b><\/li><li><b>400 ml d\u2019eau<\/b><\/li><li><b>400 g d\u2019aubergine coup\u00e9e en cubes de 3 cm<\/b><\/li><li><b>400 g de courge orange ferme coup\u00e9e en cubes de 3 cm<\/b><\/li><li><b>300 g de gombo par\u00e9 et coup\u00e9 en deux<\/b><\/li><\/ul><\/div><div class=\"gj-ing-note\"><b>Allerg\u00e8nes et s\u00e9curit\u00e9.<\/b> Poisson.<\/div><\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"gj-steps-wrap\">\n    <div class=\"gj-sec\"><span class=\"gj-serif\">III.<\/span><h3>Pr\u00e9paration pas \u00e0 pas<\/h3><\/div>\n    <p class=\"gj-stage\">Assaisonner le poisson<\/p><ol class=\"gj-steps\"><li><div><p class=\"gj-step-t\">Pr\u00e9parer les darnes<\/p><p class=\"gj-step-x\">S\u00e9cher le poisson, l\u2019enrober de jus de citron et de 4 g de sel, couvrir puis r\u00e9frig\u00e9rer 15 minutes. <span class=\"gj-cue\">Rep\u00e8re : La surface est uniform\u00e9ment humide sans baigner dans le liquide.<\/span><span class=\"gj-safe\"><b>S\u00e9curit\u00e9 :<\/b> Maintenir sous 5 \u00b0C.<\/span><\/p><\/div><\/li><\/ol><p class=\"gj-stage\">Pr\u00e9parer la sauce<\/p><ol class=\"gj-steps\"><li><div><p class=\"gj-step-t\">Assouplir les aromates<\/p><p class=\"gj-step-x\">Chauffer l\u2019huile de palme. Cuire l\u2019oignon 6 minutes, puis l\u2019ail et le gindungo 1 minute. <span class=\"gj-cue\">Rep\u00e8re : L\u2019oignon est translucide sans brunissement fonc\u00e9.<\/span><\/p><\/div><\/li><li><div><p class=\"gj-step-t\">R\u00e9duire la tomate<\/p><p class=\"gj-step-x\">Ajouter la tomate et les 6 g de sel restants; cuire 5 minutes. <span class=\"gj-cue\">Rep\u00e8re : La pr\u00e9paration devient pulpeuse et rouge orang\u00e9.<\/span><\/p><\/div><\/li><li><div><p class=\"gj-step-t\">Former le liquide<\/p><p class=\"gj-step-x\">Verser l\u2019eau et amener \u00e0 un fr\u00e9missement doux. <span class=\"gj-cue\">Rep\u00e8re : De petites bulles apparaissent r\u00e9guli\u00e8rement sur le pourtour.<\/span><\/p><\/div><\/li><\/ol><p class=\"gj-stage\">Cuire l\u00e9gumes et poisson<\/p><ol class=\"gj-steps\"><li><div><p class=\"gj-step-t\">Mijoter les l\u00e9gumes fermes<\/p><p class=\"gj-step-x\">Ajouter l\u2019aubergine et la courge, couvrir partiellement et cuire 18 minutes. <span class=\"gj-cue\">Rep\u00e8re : Les cubes sont presque tendres mais gardent leur forme.<\/span><\/p><\/div><\/li><li><div><p class=\"gj-step-t\">Ajouter le gombo<\/p><p class=\"gj-step-x\">Incorporer le gombo et laisser fr\u00e9mir 8 minutes. <span class=\"gj-cue\">Rep\u00e8re : Le gombo commence \u00e0 s\u2019attendrir et la sauce prend un peu de corps.<\/span><\/p><\/div><\/li><li><div><p class=\"gj-step-t\">Pocher les darnes<\/p><p class=\"gj-step-x\">Poser le poisson en une seule couche. Couvrir partiellement et cuire 10 \u00e0 12 minutes sans remuer; verser la sauce sur le dessus. <span class=\"gj-cue\">Rep\u00e8re : Le centre atteint 63 \u00b0C, devient opaque et se s\u00e9pare en lamelles juteuses.<\/span><span class=\"gj-safe\"><b>S\u00e9curit\u00e9 :<\/b> Ne pas servir une chair encore translucide.<\/span><\/p><\/div><\/li><\/ol>\n  <\/div>\n\n  <div class=\"gj-prose\"><div class=\"gj-sec\"><span class=\"gj-serif\">IV.<\/span><h3>Service, conservation et ajustements<\/h3><\/div><h4>Service<\/h4><ul><li>Servir chaque darne avec les l\u00e9gumes et la sauce, sur du funje ou du riz nature.<\/li><li>Employer une large spatule pour transf\u00e9rer le poisson sans le casser.<\/li><\/ul><h4>Conservation et r\u00e9chauffage<\/h4><ul><li>R\u00e9frig\u00e9rer dans les 2 heures et consommer de pr\u00e9f\u00e9rence sous 2 jours.<\/li><li>R\u00e9chauffer doucement jusqu\u2019\u00e0 74 \u00b0C sans prolonger l\u2019\u00e9bullition.<\/li><\/ul><h4>Variantes et substitutions<\/h4><ul><li>Employer des filets \u00e9pais et r\u00e9duire la cuisson finale \u00e0 7\u20139 minutes.<\/li><li>Remplacer l\u2019aubergine par la m\u00eame masse de courge suppl\u00e9mentaire.<\/li><li>Utiliser un piment plus doux tout en conservant la m\u00eame base aromatique.<\/li><li>Servir avec du manioc bouilli \u00e0 la place du funje.<\/li><\/ul><h4>Conseils de cuisine<\/h4><ul><li>Une marinade acide courte prot\u00e8ge la fermet\u00e9.<\/li><li>Le dernier fr\u00e9missement doit rester calme.<\/li><li>Choisir des darnes d\u2019\u00e9paisseur proche pour une cuisson simultan\u00e9e.<\/li><\/ul><h4>Mat\u00e9riel<\/h4><ul><li>Marmite large et peu profonde avec couvercle \u2014 elle re\u00e7oit les darnes en une couche.<\/li><li>Large spatule \u00e0 poisson \u2014 elle soutient la chair cuite.<\/li><li>Thermom\u00e8tre \u00e0 lecture instantan\u00e9e \u2014 il confirme 63 \u00b0C.<\/li><\/ul><\/div>\n\n  <div class=\"gj-nutri\">\n    <div class=\"gj-sec\"><span class=\"gj-serif\">V.<\/span><h3>Valeurs nutritionnelles par portion<\/h3><\/div>\n    <dl class=\"gj-nutri-row\">\n      <div><dt>Calories<\/dt><dd>\u2248 425 kcal<\/dd><\/div>\n      <div><dt>Glucides<\/dt><dd>\u2248 20 g<\/dd><\/div>\n      <div><dt>Prot\u00e9ines<\/dt><dd>\u2248 52 g<\/dd><\/div>\n      <div><dt>Lipides<\/dt><dd>\u2248 17 g<\/dd><\/div>\n      <div><dt>Fibres<\/dt><dd>\u2248 5 g<\/dd><\/div>\n      <div><dt>Sodium<\/dt><dd>\u2248 790 mg<\/dd><\/div>\n    <\/dl>\n    <p class=\"gj-nutri-cap\"><b>Portion :<\/b> 1 darne avec environ 300 g de l\u00e9gumes et de sauce. <b>Allerg\u00e8nes :<\/b> Poisson. Valeurs approximatives calcul\u00e9es \u00e0 partir de r\u00e9f\u00e9rences standard; les marques, le parage, l\u2019absorption et le partage des portions peuvent modifier le r\u00e9sultat.<\/p>\n  <\/div>\n\n  <div class=\"gj-close\">\n    <p class=\"gj-serif\">Le poisson reste entier lorsque les l\u00e9gumes cuisent d\u2019abord et que la marmite cesse d\u2019\u00eatre remu\u00e9e.<\/p>\n    <p>Cette muamba repose sur une chronologie simple : sauce, l\u00e9gumes fermes, gombo, puis poisson. Le r\u00e9sultat garde une chair juteuse et un liquide assez li\u00e9 pour accompagner le funje.<\/p>\n  <\/div>\n<\/article>\n<script type=\"application\/ld+json\" id=\"recipe-schema-fr-angola-muamba-de-peixe\">\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@type\": \"Recipe\",\n  \"name\": \"Muamba de Peixe au poisson ferme, \u00e0 la courge et au gombo dans une sauce \u00e0 l\u2019huile de palme\",\n  \"description\": \"Des darnes de poisson ferme cuisent doucement dans une sauce d\u2019huile de palme rouge avec aubergine, courge, gombo, tomate, ail et gindungo.\",\n  \"inLanguage\": \"fr\",\n  \"image\": [\n    \"https:\/\/travel-helper.b-cdn.net\/wp-media-folder-travel-s-helper\/wp-content\/uploads\/2026\/07\/Muamba-de-Peixe-2.webp\",\n    \"https:\/\/travel-helper.b-cdn.net\/wp-media-folder-travel-s-helper\/wp-content\/uploads\/2026\/07\/Muamba-de-Peixe-1.webp\",\n    \"https:\/\/travel-helper.b-cdn.net\/wp-media-folder-travel-s-helper\/wp-content\/uploads\/2026\/07\/Muamba-de-Peixe-3.webp\"\n  ],\n  \"author\": {\n    \"@type\": \"Organization\",\n    \"@id\": \"https:\/\/travelshelper.com\/#organization\",\n    \"name\": \"Travel S Helper\",\n    \"url\": \"https:\/\/travelshelper.com\"\n  },\n  \"publisher\": {\n    \"@type\": \"Organization\",\n    \"@id\": \"https:\/\/travelshelper.com\/#organization\",\n    \"name\": \"Travel S Helper\",\n    \"url\": \"https:\/\/travelshelper.com\",\n    \"logo\": {\n      \"@type\": \"ImageObject\",\n      \"url\": \"https:\/\/travel-helper.b-cdn.net\/wp-media-folder-travel-s-helper\/wp-content\/uploads\/2024\/11\/Logo-Travel-S-Helper.jpg\"\n    }\n  },\n  \"recipeCuisine\": \"Cuisine angolaise\",\n  \"recipeCategory\": \"Plat principal\",\n  \"cookingMethod\": \"Mijotage doux sur la cuisini\u00e8re\",\n  \"keywords\": \"recette de Muamba de Peixe, rago\u00fbt de poisson \u00e0 l\u2019huile de palme, poisson au gombo et \u00e0 la courge, muamba c\u00f4ti\u00e8re\",\n  \"prepTime\": \"PT30M\",\n  \"cookTime\": \"PT55M\",\n  \"totalTime\": \"PT1H40M\",\n  \"recipeYield\": \"6 portions\",\n  \"nutrition\": {\n    \"@type\": \"NutritionInformation\",\n    \"calories\": \"425 kcal\",\n    \"carbohydrateContent\": \"20 g\",\n    \"proteinContent\": \"52 g\",\n    \"fatContent\": \"17 g\",\n    \"fiberContent\": \"5 g\",\n    \"sodiumContent\": \"790 mg\",\n    \"servingSize\": \"1 darne avec environ 300 g de l\u00e9gumes et de sauce\"\n  },\n  \"recipeIngredient\": [\n    \"1 500 g de darnes \u00e9paisses de poisson blanc ferme, environ 6 pi\u00e8ces\",\n    \"30 ml de jus de citron fra\u00eechement press\u00e9\",\n    \"10 g de sel fin\",\n    \"80 ml d\u2019huile de palme rouge\",\n    \"300 g d\u2019oignon jaune finement \u00e9minc\u00e9\",\n    \"15 g d\u2019ail hach\u00e9\",\n    \"8 g de gindungo frais ou d\u2019un autre piment rouge fort, finement hach\u00e9\",\n    \"250 g de tomates m\u00fbres concass\u00e9es\",\n    \"400 ml d\u2019eau\",\n    \"400 g d\u2019aubergine coup\u00e9e en cubes de 3 cm\",\n    \"400 g de courge orange ferme coup\u00e9e en cubes de 3 cm\",\n    \"300 g de gombo par\u00e9 et coup\u00e9 en deux\"\n  ],\n  \"recipeInstructions\": [\n    {\n      \"@type\": \"HowToSection\",\n      \"name\": \"Assaisonner le poisson\",\n      \"itemListElement\": [\n        {\n          \"@type\": \"HowToStep\",\n          \"name\": \"Pr\u00e9parer les darnes\",\n          \"text\": \"S\u00e9cher le poisson, l\u2019enrober de jus de citron et de 4 g de sel, couvrir puis r\u00e9frig\u00e9rer 15 minutes. Rep\u00e8re : La surface est uniform\u00e9ment humide sans baigner dans le liquide. S\u00e9curit\u00e9 : Maintenir sous 5 \u00b0C.\"\n        }\n      ]\n    },\n    {\n      \"@type\": \"HowToSection\",\n      \"name\": \"Pr\u00e9parer la sauce\",\n      \"itemListElement\": [\n        {\n          \"@type\": \"HowToStep\",\n          \"name\": \"Assouplir les aromates\",\n          \"text\": \"Chauffer l\u2019huile de palme. Cuire l\u2019oignon 6 minutes, puis l\u2019ail et le gindungo 1 minute. Rep\u00e8re : L\u2019oignon est translucide sans brunissement fonc\u00e9.\"\n        },\n        {\n          \"@type\": \"HowToStep\",\n          \"name\": \"R\u00e9duire la tomate\",\n          \"text\": \"Ajouter la tomate et les 6 g de sel restants; cuire 5 minutes. Rep\u00e8re : La pr\u00e9paration devient pulpeuse et rouge orang\u00e9.\"\n        },\n        {\n          \"@type\": \"HowToStep\",\n          \"name\": \"Former le liquide\",\n          \"text\": \"Verser l\u2019eau et amener \u00e0 un fr\u00e9missement doux. Rep\u00e8re : De petites bulles apparaissent r\u00e9guli\u00e8rement sur le pourtour.\"\n        }\n      ]\n    },\n    {\n      \"@type\": \"HowToSection\",\n      \"name\": \"Cuire l\u00e9gumes et poisson\",\n      \"itemListElement\": [\n        {\n          \"@type\": \"HowToStep\",\n          \"name\": \"Mijoter les l\u00e9gumes fermes\",\n          \"text\": \"Ajouter l\u2019aubergine et la courge, couvrir partiellement et cuire 18 minutes. Rep\u00e8re : Les cubes sont presque tendres mais gardent leur forme.\"\n        },\n        {\n          \"@type\": \"HowToStep\",\n          \"name\": \"Ajouter le gombo\",\n          \"text\": \"Incorporer le gombo et laisser fr\u00e9mir 8 minutes. 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