Cherreh /futoo Gambian Recipe Couscous

fish

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu provides a plant-based protein option, while canned tuna is more affordable.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil offers healthier fats, while sunflower oil is often less expensive.

cabbage

🥗Healthier: kale

💰Cheaper: lettuce

Kale is more nutrient-dense, while lettuce is a budget-friendly alternative.

green beans

🥗Healthier: asparagus

💰Cheaper: frozen peas

Asparagus adds a gourmet touch, while frozen peas are cost-effective.

Chop green and red bell peppers and blend them in a food processor.

Blend garlic with the bell peppers and set aside in a bowl.

Roughly chop spring onions and fresh tomatoes, then blend them together.

Chop onions and set aside after chopping.

Heat olive oil in a pan and fry the lamb with salt and black pepper until partially cooked, then remove from the pan.

In the same pan, fry onions, then add tomato paste, bay leaf, curry leaves, curry powder, and paprika.

Add black pepper and the blended bell pepper mixture to the pan and fry again.

Add soaked white beans to the pan and continue frying.

Add soy sauce to the mixture and then return the lamb to the pan, mixing everything together.

Add enough water to cover the mixture and let it cook slowly for two hours, checking periodically.

After one hour, add pumpkin and cassava to the pot and continue cooking for another hour until vegetables are tender.

Remove some sauce from the pot to add flavor to the millet.

Add two cups of millet to the sauce and hot water, mixing well.

Cover the millet and let it sit for 10 minutes or microwave it until ready.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary