Beef stew with rice/Gambian style

beef

🥗Healthier: chicken

💰Cheaper: pork

Chicken is leaner and pork is often less expensive.

peanut butter

🥗Healthier: almond butter

💰Cheaper: sunflower seed butter

Almond butter offers similar flavor with fewer allergens.

beef broth

🥗Healthier: vegetable broth

💰Cheaper: water with seasoning

Vegetable broth reduces calories and is often cheaper.

cayenne pepper

🥗Healthier: paprika

💰Cheaper: black pepper

Paprika adds flavor without as much heat.

Introduce the dish and ingredients, mentioning the use of beef with bones.

Blend garlic, jalapeno peppers, and canned tomatoes until smooth, then blend onions roughly and set aside.

Heat 4 cups of vegetable oil in a pot until hot.

Season beef with salt and add to the hot oil, frying until golden brown.

Fry cassava in the oil until golden brown, then remove it.

Add blended ingredients to the pot with the meat and stir.

Fry the mixture for a couple of minutes, stirring to prevent burning.

Add 3-4 tablespoons of tomato paste to the pot and stir.

Fry the onions and meat mixture for 10-15 minutes, adding water as needed to prevent burning and to caramelize the onions.

Add 2 maggi cubes, 1 tablespoon of black pepper, and optional scotch bonnets for spice.

Continue frying, adding half a cup of water as needed until the water dries up, repeating this process 2-3 times.

Add carrots to the pot as they take longer to cook.

Add 3 bay leaves for flavor and aroma.

Once the carrots are nearly cooked, add the pre-cooked cassava and a final cup of water.

Cover the pot and let it cook for another 10 minutes until done.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens