São Toméan Food | 🇸🇹 | Traditional Sao Tomean Foods | Sao Tomean Cuisine

palm oil

🥗Healthier: olive oil

💰Cheaper: vegetable oil

Olive oil offers heart-healthy fats while vegetable oil is more economical.

fish

🥗Healthier: tofu

💰Cheaper: canned fish

Tofu is a plant-based alternative, while canned fish is budget-friendly.

sweet potatoes

🥗Healthier: carrots

💰Cheaper: regular potatoes

Carrots provide similar sweetness and nutrition, while regular potatoes are often less expensive.

okra

🥗Healthier: green beans

💰Cheaper: frozen peas

Green beans maintain texture and flavor, while frozen peas are often cheaper.

Heat palm 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 ginger; cook for 1-2 minutes until fragrant.

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

Pour in water and bring to a simmer.

Add fish, bay leaves, and season with salt and black pepper; cook until fish is opaque, about 10 minutes.

Add okra and sweet potatoes; simmer until tender, about 15 minutes.

Stir in chopped cabbage and cook until wilted, about 5 minutes.

Finish with lime juice and fresh coriander; stir to combine.

Taste and adjust seasoning as needed.

Serve hot with rice or bread.

Cooking Techniques

Spice Level: