Sierra Leone red palm oil boil soup with fish

red palm oil

🥗Healthier: coconut oil

💰Cheaper: vegetable oil

Coconut oil offers a similar flavor profile with fewer calories.

fresh fish

🥗Healthier: tofu

💰Cheaper: canned fish

Tofu is a plant-based alternative, while canned fish is more affordable.

Soak smoked fish in 2 pints of hot water for the soup base.

Use half a cup of red palm oil and heat it on low to medium heat until it bleaches and turns dark brown.

Fry chopped eggplant for about 5 minutes, then remove from the pot.

Fry garden eggs separately for about 5 minutes, then remove from the pot.

Add chopped onions to the pot and sauté for about 10 minutes until softened.

Add spring onions, scotch bonnet peppers, garlic, bay leaf, and thyme to the pot; cook for 10-15 minutes.

Mix in the tomato mixture (plum tomato and tomato puree) and let it cook together.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens