How To Make The Authentic Ghana Local All Purpose Tomato Stew With Boiled Rice

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil is healthier with beneficial fats.

chicken or beef

🥗Healthier: tofu or tempeh

💰Cheaper: canned beans

Tofu/tempeh offers a plant-based option, while beans are budget-friendly.

scotch bonnet pepper

🥗Healthier: jalapeño

💰Cheaper: bell pepper

Jalapeños provide heat with less intensity, while bell peppers add sweetness.

bay leaves

🥗Healthier: dried oregano

💰Cheaper: dried thyme

Oregano adds flavor without the cost of bay leaves.

Prepare rice according to package instructions.

In a pot, add chopped onions and sauté until translucent.

Add chopped tomatoes and cook until softened.

Incorporate mackerel or canned mackerel into the mixture.

Season with natural spices, powdered pepper, and Onga seasoning to taste.

Add salt as needed and stir well.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary