Cook with me Sierra Leone 🇸🇱 yabas/onions vegetable sauce

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

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

bell peppers

🥗Healthier: zucchini

💰Cheaper: cabbage

Zucchini is lower in calories and cabbage is often cheaper.

fresh tomatoes

🥗Healthier: canned tomatoes

💰Cheaper: tomato paste

Canned tomatoes maintain flavor and are often more affordable.

chili peppers

🥗Healthier: jalapeños

💰Cheaper: red pepper flakes

Jalapeños provide heat with fewer calories, while red pepper flakes are a cost-effective alternative.

Heat oil in a pan and add onions and carrots first because carrots take longer to cook.

Add spices: nutmeg, white pepper, black pepper, Indian seasoning, all-purpose seasoning, and jumbo magi.

Mix in curry powder and stir everything together, covering to let the onions release juice and become translucent.

Add chopped tomatoes, zucchini, red bell pepper, and yellow bell pepper.

Incorporate finely chopped garlic and ginger, along with a bit of pepper.

Add chicken and shrimp, mixing everything together.

Allow to steam for 2-3 minutes.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary