The rich and spicy savours of Benin | WIDE

peanuts

🥗Healthier: sunflower seeds

💰Cheaper: cashews

Sunflower seeds offer a nut-free option and are often less expensive.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil adds healthy fats while canola is often cheaper.

lime juice

🥗Healthier: lemon juice

💰Cheaper: vinegar

Lemon juice provides a similar acidity at a lower cost.

ginger

🥗Healthier: turmeric

💰Cheaper: ground ginger

Turmeric has anti-inflammatory properties and is often cheaper.

Go grocery shopping for ingredients.

Scale and gut the fish, wash it, and rub coarse salt on it.

Fry the fish in very hot oil until cooked.

Chop okra finely, cut chili pepper into quarters, slice onion finely, and dice tomatoes.

Chop garlic cloves finely and cut dandelion greens lengthwise.

Heat oil in a large pot, add the fish, and fry until done.

In a separate pot, boil 2 cups of water and add bicarbonate, then add okra.

Dilute shrimp powder in water and add to okra.

Add palm oil, salt, chopped chili, garlic, onions, and dandelion greens to the okra.

Add pre-cooked mutton and fried fish to the pot, cover, and cook for 15 minutes.

Stir in fresh tomatoes and cook for an additional 2 minutes.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens