African food – SPINACH LEAF & OKRA STEW – SAUCE EPINARD & GOMBO from MALI

okra

🥗Healthier: zucchini

💰Cheaper: green beans

Zucchini offers a similar texture and is often more affordable.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil adds healthy fats while sunflower oil is usually cheaper.

chicken broth

🥗Healthier: vegetable broth

💰Cheaper: water with seasonings

Vegetable broth is lighter and can be made from scraps.

spinach leaves

🥗Healthier: kale

💰Cheaper: collard greens

Kale is nutrient-dense and collard greens are often less expensive.

Heat oil in a large pot over medium heat until shimmering.

Add chopped onion and sauté until translucent.

Stir in minced garlic and cook until fragrant.

Add tomato paste and cook briefly.

Add smoked chicken and cook until heated through.

Pour in water or broth if needed, and bring to a simmer.

Add sliced okra and green bell pepper; cook until tender.

Stir in spinach leaves and cook until wilted.

Season with salt, black pepper, and locust bean spice to taste.

Add peanut butter and stir to combine.

Remove from heat and let sit for a few minutes before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary