Description
African soups and stews are rich and flavorful dishes made with various ingredients.
Ingredients
Scale
- 1 lb meat (beef, chicken, or lamb)
- 2 cups water
- 1 onion, chopped
- 2 tomatoes, diced
- 2 cups vegetables (spinach, okra, or pumpkin)
- 2 tablespoons oil
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 teaspoon garlic, minced
- 1 tablespoon ground spices (cumin, coriander)
Instructions
- Heat oil in a pot over medium heat.
- Add chopped onion and sauté until translucent.
- Add meat and cook until browned.
- Stir in tomatoes and cook for 5 minutes.
- Add water and bring to a boil.
- Reduce heat and simmer for 30 minutes.
- Add vegetables, salt, pepper, and spices.
- Cook for an additional 15 minutes.
- Serve hot with rice or bread.
Notes
- Adjust spices to taste.
- Use any preferred meat or vegetables.
- For a thicker stew, blend some of the vegetables.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Main Course
- Method: Simmering
- Cuisine: African
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 4g
- Sodium: 800mg
- Fat: 15g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 5g
- Protein: 25g
- Cholesterol: 70mg
Keywords: african soups, african stews, hearty meals