Vegetable Sauce Recipe| Perfect For Boil Yam or Rice

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil offers healthier fats while sunflower oil is often less expensive.

spinach

🥗Healthier: kale

💰Cheaper: collard greens

Kale provides similar nutrients, while collard greens are often cheaper.

bell peppers

🥗Healthier: poblano peppers

💰Cheaper: green bell peppers

Poblano peppers add flavor with fewer calories, while green bell peppers are typically less expensive.

vegetable broth

🥗Healthier: homemade vegetable stock

💰Cheaper: water with seasonings

Homemade stock is lower in sodium, and water with seasonings is a cost-effective alternative.

Heat olive oil in a pot.

Add sliced onions and fry for about 2 minutes.

Add half a teaspoon each of thyme and curry powder and sauté for about 30 seconds.

Add blended pepper mix and stir.

Add shrimp seasoning or maggi tablet and let fry for about 20 minutes.

Add ground crayfish, smoked mackerel, a bit of curry powder, and salt to taste, then stir.

Cook on medium-low heat for about 5 minutes.

Add vegetables and cover to wilt for about 2 minutes, then stir.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary