Danie główne
Soupou Kandja (West African Okra Stew)
1 godz. 15 minPorcje: 4Nutri-Score C€€
C
1 godz. 15 min
1 godz. 15 minSoupou Kandja (West African Okra Stew)
czego potrzebujesz
Składniki
okra (washed, stems removed, sliced)Warzywa i owoce500 g
beef (cut into chunks)Mięso500 g- smoked fish (boned and flaked)Ryby150 g
palm oilSpiżarnia60 ml
onion (chopped)Warzywa i owoce1 kawałek
tomato (chopped)Warzywa i owoce2 kawałki
tomato paste (tablespoons)Spiżarnia2 kawałki
garlic (crushed)Warzywa i owoce3 kawałki
ginger (grated)Warzywa i owoce20 g- scotch bonnet (whole or chopped)Warzywa i owoce1 kawałek
- dried fish (rinsed)Ryby50 g
saltPrzyprawy5 g- stock cubeSpiżarnia1 kawałek
waterNapoje800 ml
rice (rinsed, for serving)Produkty zbożowe400 g
na porcję
Wartości odżywcze
639kcal
- Węglowodany
- 85 g
- Białko
- 33 g
- Tłuszcz
- 19 g
czego użyjesz
Przybory
Garnek
Rondel
Patelnia
wooden spoon
krok po kroku
Przygotowanie
- Krok 1
Season and boil the meat
- Put the beef in a pot with the chopped onion, crushed garlic, grated ginger, salt and stock cube.
- Add water, bring to a boil and simmer until the meat is tender.
- Krok 2
Prepare the base
- Heat the palm oil in a pan and soften the onion.
- Add the tomato paste and chopped tomatoes and fry until the oil rises to the surface.
- Krok 3
Add the okra
- Add the sliced okra to the pot with the meat and stock.
- Stir in the fried tomato base, the scotch bonnet and the dried fish.
- Simmer gently, stirring, until the okra softens and the stew thickens.
- Krok 4
Finish with smoked fish
- Add the flaked smoked fish and stir through.
- Taste and adjust the seasoning, then simmer a few minutes more.
- Krok 5
Serve
- Spoon the stew over steamed white rice.