HOW TO MAKE | GAMBIAN STYLE GREEN LEAVES PLASAS AKA MORONGO PLASAS |

morongo fish

🥗Healthier: tilapia

💰Cheaper: mackerel

Tilapia is more widely available and lower in cost.

cayenne pepper

🥗Healthier: paprika

💰Cheaper: chili powder

Paprika offers a milder flavor with similar coloring.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil provides healthier fats, while canola is often less expensive.

bay leaves

💰Cheaper: dried thyme

Dried thyme can substitute for flavor without significant cost.

Blend 3 white onions, 3 scotch bonnet chilies, and a handful of spring onion.

Add blended mixture to a pot with cow belly, cow foot, and mutton meat.

Add water from cooking the cow's foot to the pot.

Season with salt and cover to cook.

Trim morango leaves and add to the pot.

Add frozen bitter tomatoes, granut powder, and smooth peanut butter to the pot.

Add dry catfish and snail to the mixture.

Cover the pot halfway and let it cook slowly.

Add palm oil and scotch bonnet chilies to the top of the mixture.

Mix in smoked catfish and angle shrimp before finishing cooking.

Serve the plas with rice, yam, plantain, or fufu.

Cooking Techniques

Equipment Needed

Spice Level: