Africhef for great South African Recipes and South African Cooking

Okra Recipes
Soupa Canja


This traditional Gambian Recipe for an Okra Stew has 2 ingredients you may not be familiar with. They are smoked fish and palm oil, both of which should be available at any large supermarket.

This makes for a somewhat unusual but great tasting way to prepare Okra: Well worth a try especially if you're adventurous and prepared for a bit of experimenting.

Okra Palm Oil Stew Ingredients

2 lb [900g] beef, topside
1 lb [450g] smoked fish
4 cups [1litre] water
2 cups [500ml] palm oil
2 lb [900g] okra
2 large onions
½ tsp [2½ml] cayenne pepper
lime juice, as needed
salt and pepper, to taste

To make the Okra Stew

Cut the meat into bite sized pieces.
Cut the fish into fairly large slices, and season with lime juice and salt.
Peel and chop the onions.
Top and tail the okra and slice thinly.

Place a little palm oil in a large pan and heat. Fry the fish for a few minutes on both sides and then remove fish and set aside.

Place the chopped onions in the oil the fish was fried in and stir until semi -cooked.

Place the meat in a heavy bottomed saucepan, cover with the 4 cups water and boil, partially covered, for 15 minutes.

Slice the okra thinly and then add to the meat and simmer for 15 minutes.

Add the remaining palm oil and continue to cook for a few minutes. Add the cayenne pepper. Reduce the heat and cook for 4 minutes, stirring occasionally with a wooden spoon.

Add the fish and simmer for a further 15 minutes.

The Okra Palm Oil Stew is ready when it has a greenish-yellow colour and thick consistency. Add salt and pepper to taste.

Serve with boiled rice or Samp and Beans

THANKS!... Africhef


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