Gambia • Africa • medium • 45 mins
Gambia Superkanja
Description
Superkanja is a traditional Gambian dish made with okra, palm oil, and fish or meat, often served with rice or fufu. It holds cultural significance as a communal meal, often enjoyed during family gatherings and celebrations.
Ingredients
- 500g fresh okra, chopped
- 200g smoked fish (such as dried catfish or tilapia), cleaned and deboned
- 1 large onion, finely chopped
- 2-3 cloves of garlic, minced
- 1-2 fresh peppers, chopped (adjust to taste)
- 100ml palm oil
- 1-2 cups water (as needed)
- Salt to taste
- Black pepper to taste
- Optional: 200g of meat (such as chicken or beef), cut into pieces
Instructions
- In a large pot, heat the palm oil over medium heat. Add the chopped onions and sauté until they become translucent.
- Stir in the minced garlic and chopped peppers, cooking for an additional 2-3 minutes.
- If using meat, add it now and cook until browned.
- Add the chopped okra and stir well to combine.
- Pour in enough water to cover the ingredients, then add the smoked fish.
- Season with salt and black pepper. Bring to a boil, then reduce the heat and let it simmer for about 30 minutes, stirring occasionally.
- Adjust the consistency by adding more water if necessary. The dish should be thick but not dry.
- Serve hot with rice or fufu.
Nutritional Information
Calories: 350 per serving
Servings: 4
Dietary: dairy-free, gluten-free
⚠️ Allergens: fish
Health Benefits
Superkanja is rich in vitamins A and C from fresh okra and peppers, which support immune function and skin health. The smoked fish provides high-quality protein and omega-3 fatty acids beneficial for heart health. Palm oil contains antioxidants and is a source of healthy fats, while the dish is naturally dairy-free and gluten-free, making it suitable for various dietary needs. This traditional Gambian dish emphasizes the use of local ingredients, promoting cultural wellness and community health.
Cultural Significance
Superkanja is a staple in Gambian households, often prepared for family gatherings and special occasions. It reflects the communal spirit of Gambian culture, where meals are shared and enjoyed together.
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