HOW TO COOK TANZANIAN STYLE OKRO, SPINACH & PRAWN STEW WITH TREVALLY/ COLE COLE FISH & UGALI
Recipe Information
Tanzanian Style Okro, Spinach & Prawn Stew with Trevally and Ugali
Cultural Context
Originating from the coastal regions of Tanzania, this stew reflects the rich culinary traditions influenced by Swahili culture and Indian spices. It is often enjoyed during family gatherings and festive occasions, symbolizing community and togetherness. Today, this dish has gained popularity beyond Tanzania, with variations appearing in East African restaurants worldwide.
Quantities are estimated based on standard recipes for your convenience. The actual ingredients used in this video are accurate.
prawns
🥗Healthier: chicken
💰Cheaper: tofu
Tofu provides a plant-based protein alternative.
trevally
🥗Healthier: tilapia
💰Cheaper: mackerel
Tilapia is a more sustainable and affordable fish option.
coconut milk
🥗Healthier: almond milk
💰Cheaper: evaporated milk
Evaporated milk offers creaminess at a lower cost.
okra
🥗Healthier: green beans
💰Cheaper: zucchini
Zucchini is more widely available and less expensive.
Heat vegetable oil in a large pot over medium heat until shimmering.
Add chopped onion and sauté until translucent, about 5 minutes.
Stir in minced garlic and grated ginger; cook for 1-2 minutes until fragrant.
Add diced tomatoes and cook until softened, about 5 minutes.
Incorporate chopped okra and spinach; stir well to combine.
Pour in coconut milk and bring to a simmer.
Add prawns and trevally; cook until prawns are pink and fish flakes easily, about 5-7 minutes.
Season with coriander, cumin, lemon juice, salt, and pepper to taste.
Prepare ugali by boiling water in a separate pot.
Gradually add maize flour to boiling water, stirring continuously until thickened and smooth, about 10 minutes.
Serve the stew hot alongside ugali.
Cooking Techniques
Spice Level:
🌶️🌶️🌶️Allergens
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