West African Okra Stew Food

OKRO STEW (OKRA STEW)

Steps:

• Cut the stewing beef into bite sized chunks and place into a pot. Chop ¾ of the first onion and add it to the beef. Reserve the other ¼ onion for the sauce.
• Add the kpakposhito to the pot, whole.
• Add a cube of beef or chicken stock seasoning, top with water and braise until tender. Cooking time depends on the type of stewing beef used. While the beef is cooking, prepare the other ingredients as follows.
• Finely chop the second whole onion. Place a large pot on the stove and heat up the palm oil. Fry the onions in the oil until they just begin to caramelize.
• Add the diced ginger to the pot and fry for about 1 minute, just before adding the tomatoes.
• Chop the tomatoes into small chunks and place them into a blender or food processor. Add the ginger to the tomatoes.
• Add the remaining onion to the blender.
• Add the desired amount of scotch bonnet peppers.
• Pulse or liquidize the ingredients until smooth.
• Pour the mixture over the caramelized onions and allow the sauce to cook down and thicken. This should take 10 minutes, as oil begins to rise to the top. Stir regularly to prevent burning.
• Quarter the okra pods, then chop them into ¼-inch (5 mm) thin slices. Set aside.
• Break the smoked mackerel into chunks and add to the stew (optional). Add a little more water and allow to simmer for 5 minutes to allow the flavors to infuse into the sauce.
• Add the chopped okra into the stew and stir. A little more water may be added to encourage the okra to cook well. The presence of tomatoes in the stew slows down the sliming process. Simmer for 10 minutes.
• Add the cooked beef along with the stock created during the braising process and stir to incorporate into the stew. Simmer for 5 minutes.
• Check for seasoning and add salt if required. The dish is now ready to be served alongside banku.

WEST AFRICAN SEAFOOD OKRA STEW

Steps:

• Place a good sized pot on the stove and heat up the oil. Fry the onions in the oil until they just begin to caramelize.
• Add the diced ginger and garlic to the pot and fry for about 1 minute. Add the tomato puree.
• Chop the tomatoes into small chunks and place them into a blender or food processor. If using scotch bonnet pepper, you may add the desired amount to the blender. Pulse or liquidize the ingredients until smooth. Pour them over the caramelized onion mixture and allow the sauce to cook down and thicken. This should take 10 minutes, and the oil will begin to rise to the top. Stir regularly to prevent burning.
• Prepare the okra by dicing. Quarter the okra pods, then chop them into ¼ inch thin slices. Set aside and move on to step 5.
• Add the prawns and white fish to the stew and cook until the prawns are pink and fish white and flaky. If using smoked fish, break them into chunks and add to the stew at this point. Add a little water to help the seafood cook and the stock cube. Allow the stew to simmer for 5 minutes to allow the flavours to infuse into the sauce.
• Add the chopped okra into the stew and stir. A little more water may be added now to encourage the okra to cook well.
• Now is a good time to check for seasoning and add salt only if required. Simmer for 10 more minutes and then the stew is ready to eat.
• Serve alongside banku, polenta or semolina porridge.

OKRA STEW

Steps:

• Heat the palm oil in a soup pot over medium heat. It has a low smoke point, so when it smokes, add the onions and stir well. Cook them, stirring often, until soft. Add the garlic, ginger and minced chiles and cook another minute. Salt everything well.
• Stir in the tomato paste and cook that for a minute or two, stirring often. Add the diced tomatoes, the grains of Selim, and the stock and stir well. Bring to a simmer and cook uncovered for 15 minutes.
• Add the okra and cook another 15 minutes, or until the okra is tender. You want a fairly substantial stew, so only add additional water or stock if everything is getting sticky. Season with salt to taste and add the pepper in at the end. Serve over meat, fish or with rice.

WEST AFRICAN PEANUT STEW

Steps:

• Heat the oil in a large Dutch oven until hot. Sprinkle the chicken pieces with salt and pepper and cook until browned on all sides, about 20 minutes. Remove the chicken to a plate. Add the onion, garlic, ginger and bouillon cubes to the pot and cook until the onions are translucent, about 5 minutes.
• Stir in the tomato sauce, tomato paste and peanut butter. Add 4 cups of water and the Scotch bonnet pepper. Return the chicken to the pot. Bring to a boil; reduce the heat and let simmer 10 to 12 minutes.
• Add the sweet potatoes, tomatoes and collard greens. Cover and simmer until the potatoes are easily pierced with a fork, about 25 minutes. (Remove the Scotch bonnet pepper if someone has a low tolerance for heat.)
• Serve warm with hot cooked rice, if using.

BEEF AND OKRA STEW

Steps:

• Heat the canola oil in a large pot over high heat. Sprinkle the beef with 1/2 teaspoon each salt and pepper. Add the beef to the hot oil and cook, turning, about 5 minutes. Reduce the heat to medium and continue to cook, stirring occasionally, until the beef is browned, about 3 minutes more. Transfer the beef to a plate and set aside.
• Add the onion, garlic and bouillon cube to the pot and cook until the onion is soft and translucent, about 5 minutes. Stir in the beef stock, tomato sauce, tomato paste, ginger, sugar, 1 teaspoon pepper and 1 cup water and bring to a boil; season with salt. Return the beef to the pot, reduce to a simmer and cook until the meat is fork-tender, about 25 minutes.
• Add the okra and cook until tender, about 20 minutes; the okra will thicken the stew as it cooks. Add additional stock or water if the stew becomes too thick.

CHICKEN STEW WITH OKRA

Steps:

• Arrange chicken in 1 layer on a tray, then sprinkle with salt and let stand at room temperature 30 minutes.
• While chicken stands, pulse tomatoes with their juice in a food processor until finely chopped.
• Stir water into tomato paste in a small bowl until smooth.
• Pat chicken dry. Heat oil in a 10- to 12-inch heavy skillet over moderately high heat until hot but not smoking, then brown chicken, without crowding, in 3 or 4 batches, turning over occasionally, until golden, about 6 minutes per batch. Transfer with tongs as browned to a 6- to 7-quart heavy pot. Pour off all but 2 tablespoons fat from skillet, then add onion and cook over moderate heat, stirring occasionally, until edges are golden, 2 to 3 minutes.
• Add onion, chopped tomatoes, tomato paste mixture, garlic paste, and cayenne to chicken in pot.
• Whisk together peanut butter and 1 cup broth in a bowl until smooth, then add to chicken along with remaining 3/4 cup broth, stirring to combine well (chicken will not be completely covered with liquid). Bring to a boil, uncovered, then reduce heat and simmer, covered, stirring occasionally (to prevent sticking), until chicken is very tender, 25 to 30 minutes.
• Peel sweet potato and cut into 1-inch chunks. Stir into stew along with okra, then simmer, covered, until potato is tender but not falling apart, 10 to 12 minutes.

WEST AFRICAN GROUNDNUT STEW (MOOSEWOOD)

Steps:

• Sauté the onions in the oil for about 10 minutes. Stir in the cayenne and garlic and sauté for a couple more minutes. Add the cabbage and sweet potatoes and sauté, covered for a few minutes. Mix in the juices, salt, ginger, cilantro, and tomatoes. Cover and simmer for about 15 minutes, until the sweet potatoes are tender. Add the okra and simmer for 5 minutes more. Stir in the peanut butter, place the pan on a heat diffuser, and simmer gently until ready to serve. Add more juice or water if the stew is too thick.