Ghana • Africa • medium • 75 mins
Ghana Okro Stew
Description
Okro Stew is a beloved Ghanaian dish made from fresh okra, often combined with a variety of meats and spices. It holds cultural significance as a staple in many Ghanaian households, often enjoyed with rice or fufu, and is a symbol of communal dining.
Ingredients
- 500g fresh okra, sliced
- 300g beef, cut into cubes
- 200g smoked fish, deboned and flaked
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 tablespoon ginger, minced
- 2-3 fresh tomatoes, blended
- 1-2 green chilies, chopped (optional)
- 1/4 cup palm oil
- 2 cups water or beef broth
- Salt to taste
- Black pepper to taste
- 1 teaspoon ground crayfish (optional)
- 1 teaspoon ground pepper (optional)
Instructions
- In a large pot, heat the palm oil over medium heat until it is hot but not smoking.
- Add the chopped onions, garlic, and ginger, and sauté until the onions are translucent.
- Add the beef cubes and cook until browned on all sides.
- Stir in the blended tomatoes and cook for about 10 minutes until the mixture thickens.
- Pour in the water or beef broth, and bring to a boil. Reduce heat and let it simmer for about 30 minutes, or until the beef is tender.
- Add the sliced okra and smoked fish to the pot, stirring gently to combine.
- Season with salt, black pepper, and ground crayfish if using.
- Allow the stew to simmer for an additional 10-15 minutes until the okra is tender but still vibrant green.
- Serve hot with rice or fufu.
Nutritional Information
Calories: 350 per serving
Servings: 4
Dietary: dairy-free, gluten-free
⚠️ Allergens: fish
Health Benefits
Okro stew is rich in dietary fiber from fresh okra, promoting digestive health and aiding in weight management. The inclusion of beef and smoked fish provides high-quality protein and essential omega-3 fatty acids, supporting muscle development and heart health. The dish is also packed with vitamins A and C from tomatoes and onions, which enhance immune function and skin health. Additionally, being dairy-free and gluten-free makes it suitable for various dietary needs, promoting inclusive wellness.
Cultural Significance
Okro Stew is a traditional dish that reflects the agricultural richness of Ghana, utilizing locally grown okra and various proteins. It is often prepared for family gatherings and communal meals, emphasizing the importance of sharing and togetherness in Ghanaian culture.
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