Cook Sunday Dinner with Me|My Gambian Kitchen

groundnut paste

🥗Healthier: peanut butter

💰Cheaper: sunflower seed butter

Peanut butter provides a similar nutty flavor, while sunflower seed butter is often more affordable.

fish

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu offers a plant-based option, while canned tuna is a budget-friendly alternative.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil provides healthier fats, while canola oil is often less expensive.

fresh vegetables

🥗Healthier: frozen vegetables

💰Cheaper: canned vegetables

Frozen vegetables retain nutrients and are often more affordable.

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; cook for 1-2 minutes until fragrant.

Add chopped tomatoes and peppers; cook until softened, about 5-7 minutes.

Mix in groundnut paste and stir until well combined.

Pour in water and bring to a simmer.

Add bay leaves, cayenne pepper, salt, and black pepper; stir well.

Introduce chopped carrots, potatoes, and green beans; simmer for 15-20 minutes until vegetables are tender.

Gently add fish pieces and cook for an additional 10 minutes until fish is cooked through.

Taste and adjust seasoning as needed.

Serve hot with rice or bread.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens