NIGERIAN VEGETABLE STEW - VEGETABLE SAUCE

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

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

crayfish

🥗Healthier: dried shrimp

💰Cheaper: fish sauce

Dried shrimp adds umami, while fish sauce is a budget-friendly alternative.

fresh spinach

🥗Healthier: kale

💰Cheaper: frozen spinach

Kale is nutrient-dense, and frozen spinach is often cheaper and lasts longer.

fish

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu provides a plant-based option, while canned tuna is a cost-effective protein.

Heat vegetable oil in a large pot over medium heat until shimmering.

Add chopped onions and sauté until translucent, about 5 minutes.

Stir in minced garlic and grated ginger; cook for 1-2 minutes until fragrant.

Add diced bell peppers and tomatoes; cook until softened, about 5-7 minutes.

Incorporate chopped spinach and pumpkin leaves; stir well to combine.

Add seasoning cubes and salt; mix thoroughly to distribute flavors.

Introduce diced fish and meat; simmer for 10-15 minutes until cooked through.

Add chopped carrots and green beans; cook for an additional 5-7 minutes until tender.

Adjust seasoning to taste; add more salt or pepper if needed.

Serve hot with rice or fufu.

Cooking Techniques

Spice Level:

Allergens