THE PERFECT PALM OIL STEW

palm oil

🥗Healthier: coconut oil

💰Cheaper: vegetable oil

Coconut oil offers a similar flavor profile with lower calories.

meat

🥗Healthier: tofu

💰Cheaper: chicken

Tofu provides a protein alternative for vegetarians.

fish

🥗Healthier: chicken

💰Cheaper: canned tuna

Canned tuna is a cost-effective substitute with good flavor.

seasoning cubes

🥗Healthier: herbs and spices

💰Cheaper: homemade spice blend

Homemade blends can reduce sodium and enhance flavor.

Blend the tomatoes, red bell peppers, green bell pepper, and pepper mix to create a tomato mix.

Cook the blended tomato mix on high heat for 15 to 20 minutes until it becomes very dry.

Once the tomato mix is dry, add palm oil to a saucepan.

Add onions to the palm oil in the saucepan for flavor.

Add the dried tomato mix to the saucepan and cook for about 30 to 45 minutes to achieve the desired local zongo taste.

Add shrimp powder (or crayfish) to the stew as it cooks.

Add cooked meat to the stew, including fried goat and cow meat.

Add a Maggi Cube to the stew for seasoning.

Optionally, add boiled eggs to the stew.

Adjust seasoning with more stock if needed and serve the stew with rice.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary