✅Learn How To Cook Delicious & Easy Tomatoe Stew WITHOUT FRYING | Tomatoe stew without Frying!

vegetable oil

🥗Healthier: coconut oil

💰Cheaper: palm oil

Coconut oil is healthier while palm oil is more affordable.

chicken or beef

🥗Healthier: tofu

💰Cheaper: chicken thighs

Tofu is a plant-based alternative, while chicken thighs are budget-friendly.

scotch bonnet peppers

🥗Healthier: jalapeños

💰Cheaper: bell peppers

Jalapeños provide heat with fewer calories, while bell peppers are milder.

seasoning cubes

🥗Healthier: homemade spice blend

💰Cheaper: salt

Homemade blends can be healthier and more flavorful.

Blend garlic, ginger, bell peppers, scotch bonnet peppers, and different colored onions until smooth.

Preheat a non-stick pot and add goat meat and Momo.

Season the meat with homemade seasoning, dry rosemary, salt, and seasoning cubes.

Add all the blended ingredients to the pot and mix properly.

Cook for 25 to 30 minutes without adding any liquid, allowing it to steam gradually.

Prepare the tomato sauce by blending tin tomato paste, chopped tomatoes, ginger, scotch bonnet peppers, garlic, different colored onions, parsley, and bell peppers until smooth.

Transfer the blended tomato mixture into the pot with the cooked proteins.

Cook the tomato mixture on medium heat for 30 minutes.

Season the stew with coriander, cumin, paprika, curry powder, dry rosemary, and seasoning cubes, along with salt.

Add 2 cups of vegetable oil and check if more water or stock is needed for consistency, aiming for a thick stew.

Cover and cook for 10 minutes to simmer.

After 10 minutes, add the grilled proteins (goat meat and fried mackerel fish) to the stew and mix well to coat everything evenly.

Cover and simmer on low heat until the stew is ready.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary