Local Yam arrowroot (Hulankeeriya) Traditional Foods|| mali cooking in nature

meat

🥗Healthier: chicken

💰Cheaper: pork

Chicken is leaner and more affordable.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil offers healthier fats.

leafy greens

🥗Healthier: spinach

💰Cheaper: kale

Spinach is often more accessible.

carrots

🥗Healthier: sweet potatoes

💰Cheaper: pumpkin

Pumpkin can be more economical.

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

Add chopped onions and sauté until translucent, about 5 minutes.

Stir in minced garlic and ginger, cooking for 1-2 minutes until fragrant.

Add diced meat and brown on all sides, about 7-10 minutes.

Incorporate chopped tomatoes and sliced peppers, cooking until softened, about 5 minutes.

Season with spices and salt, stirring well to combine.

Pour in enough water to cover the ingredients and bring to a boil.

Reduce heat to low and simmer for 30-40 minutes until meat is tender.

Add chopped leafy greens, carrots, and potatoes to the pot.

Cook for an additional 15-20 minutes until vegetables are tender.

Adjust seasoning as needed before serving.

Cooking Techniques

Equipment Needed

Spice Level: