African Cabbage Stew

May 14, 2023May 14, 20230 13
Tasty African Cabbage Stew Recipe
in Stew

Prep

10 min

Cook

45 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 large head cabbage , diced
1/4 cup canola oil
1 onion , diced
2 teaspoons minced garlic
4 roma ( plum ) tomatoes , diced
1 cup water
1 can tomato paste
1 can mackerel in tomato sauce
1 pinch red pepper flakes , or to taste
1 pinch seasoned salt , or to taste

Nutrision Information

Servings Per Recipe
4
Calories
319
Sugar
8g
Fat
22g
African Cabbage Stew is a popular dish in many parts of Africa, especially in countries like Nigeria, Ghana, and Cameroon. It is a hearty and flavorful stew that is easy to make and perfect for cool weather or a comforting meal. This recipe incorporates nutritious ingredients like cabbage and tomatoes with a touch of spice from red pepper flakes. The canned fish provides an added source of protein and healthy fats. This African Cabbage Stew pairs well with rice, quinoa, or crusty bread for a satisfying meal.

Instructions

1.In a large pot, heat the canola oil over medium heat.
2.Add the diced onion and minced garlic, and sauté for 3-5 minutes until the onion is translucent.
3.Add the diced cabbage, diced tomatoes, water, tomato paste, mackerel in tomato sauce, red pepper flakes, and seasoned salt to the pot.
4.Stir the ingredients together until well-combined.
5.Cover the pot and let the stew simmer on low heat for 30-45 minutes, or until the cabbage is tender.
6.Serve hot and enjoy!

PROS

This African Cabbage Stew is a healthy and delicious way to incorporate more vegetables into your diet.

It is also a budget-friendly recipe that can feed a crowd.

CONS

The mackerel in tomato sauce may not be readily available in some regions, but it can be substituted with another canned fish like sardines or salmon.

This stew may also not be suitable for those with allergies to fish or tomatoes.

HEALTH & BENEFITS

Cabbage is a nutrient-dense vegetable that is high in fiber and vitamins C and K.
It is also low in calories and may have anti-inflammatory properties.
The tomato paste and diced tomatoes in this recipe provide a good source of lycopene, an antioxidant that may have cardiovascular benefits.
The addition of canned fish like mackerel provides omega-3 fatty acids that may improve brain and heart health.

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