How to prepare Sierra Leone Tola sauce

groundnut paste

🥗Healthier: sunflower seed butter

💰Cheaper: peanut butter

Sunflower seed butter is nut-free and lower in cost.

palm oil

🥗Healthier: olive oil

💰Cheaper: vegetable oil

Olive oil offers health benefits while vegetable oil is more affordable.

seasoning cubes

🥗Healthier: homemade spice blend

💰Cheaper: salt

Homemade blends can be healthier and tailored to taste.

green bell pepper

🥗Healthier: zucchini

💰Cheaper: cabbage

Zucchini is lower in calories, while cabbage is often less expensive.

Introduce the dish and ingredients.

Pour boiled assorted meat into a pot.

Add 3 cups of water to the pot.

Add onions to the pot and leave to boil for a while.

Pour some palm oil into a bowl and mix with tola powder to avoid clumps.

Add the palm oil and tola mixture to the pot after boiling for 5 minutes.

Add groundnuts and 1/2 pint of palm oil to the pot.

Add 4 peppers to the pot and leave to cook for 5 minutes.

Add dried fish to the pot to cook.

Add Maggi seasoning to the pot.

Add the tola powder mixture to the pot and reduce the heat.

Cover the pot and leave to cook, checking for thickness and adding water if necessary.

Taste for salt and adjust as needed.

When cooked, palm oil should be visible on top.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens