These cookies do not store any personal information. If you want something lighter then cauliflower rice would be great too. Enjoy this with rice, yams, plantains, sweet or regular potatoes. Salt to taste. What are the metric conversions in cups, spoons and ounces. Quorn. Once hot, add the ground egusi and fry, stirring frequently for 4 minutes. The weird taste might be from the tomato's sour taste. Ginger nut cake. Stir constantly to prevent burning at the bottom. Groundnut soup (also called peanut stew) is a common but delicious Nigerian delicacy which is commonly eaten with rice, a starch like eba or pounded yam. In a large pot, saute the onion, garlic, ginger, and chili peppers for 5 minutes (pictured above). The first time my carnivorous partner tried it, he honestly thought it contained meat. This dish hails from the Yoruba in South West of Nigeria and it packs a punch. You need to fry the tomatoes until it loses it's sour or tangy taste. Beans and plantain canapés. Cover and simmer at low heat for 20 minutes, until the Stir in the groundnut paste. 2 Cloves Garlic. In today’s post, I will focus on Egusi soup or stew. Nigerian-inspired, protein-rich vegan egusi stew. Necessary cookies are absolutely essential for the website to function properly. It is mandatory to procure user consent prior to running these cookies on your website. I followed step by step and got it right.. thank you so much..God bless . Enjoy this with rice, yams, plantains, sweet or regular potatoes. Enjoy this with rice, yams, plantains, sweet or regular potatoes. Add the roughly chopped basil and simmer for another 2 minutes Done! 5 Carrots. Ginger and chilli spiced hot chocolate. * Obe Ata Dindin : Nigerian Fried Pepper Stew It is also the first step in the cooking steps for most Nigerian stews, such as the Fish stew, Chicken stew and Beef stew. Add the sweet potatoes, tomatoes, spices and liquids and bring to a boil. ONE POT BEANS AND SWEET CORN (ADALU) BY MY DIASPORA KITCHEN. 2010). I love the texture and flavor of the collard greens in this Vegan West African Peanut Stew, but I’ve seen versions using all sorts of different greens, so feel free to substitute with kale, spinach, mustard greens, or whatever hearty greens you prefer.Either chunky or smooth peanut butter will work here, but make sure it’s natural style, with no added sugar, to maximize the peanut flavor. Click here or on the image below for the full recipe. It really depends on your style and technique. Vegan Liberian Okra soup is also no different from meat stew. Each of those tribes has more than a few dishes unique to them, so you can begin to imagine how many potential recipes are available. I used to find it difficult to get hold of authentic African ingredients, but now that I’ve found some trustworthy sources on Amazon (yes, Amazon), there’s no holding back. * Nigerian Ogbono Soup :How to Cook Ogbono  Soup * Nigerian Chicken Stew 2 KG Goat meat. How do you drain your oil. My personal favorite is basmati rice as it cooks so fast! Allow to cook on medium heat for 3 minutes then add kale and tofu. Add a little broth whenever necessary. * Nigerian Tomato Stew(Vegan Stew) It’s also great served with vegan mashed potatoes or with some homemade whole wheat bread on the side to mop up all that delicious stew.. How to Thicken Vegan Stew 3-4 Pinches Cayenne Powder. At this point, it will thicken rapidly. Coconut and turmeric roast potatoes. (2010) Bitter Apple (Citrullus colocynthis): An Overview of Chemical Composition and Biomedical Potentials. Delicious Nigerian spinach stew with complex African flavors. This website uses cookies to improve your experience while you navigate through the website. Test out Joe’s recipe for Nigerian black-eyed peas and plantains, a thick stew bound by soft black-eyed peas, canned tomatoes, and an assortment of spices, like Scotch bonnet chile pepper and selim (the seeds of a shrubby tree found in Africa). * Blend the tomatoes, peppers and onions and set aside. I will not be surprised if this is the first time you have heard of sickle cell anaemia. Nigerian Tomato Stew (Vegan stew) is a simple stew that is used as a base for, How to Cook Nigerian Egusi Soup(Ofe Egusi/Obe Efo Elegusi). Leave a review. But opting out of some of these cookies may affect your browsing experience. Even though I drained the oil, the stew although to as cousins, was very very oily. Add the mushrooms and some of the strained broth to a large pot and saute a little bit. * How to Cook Okazi Soup (Ukazi Soup) Learn how your comment data is processed. Mushrooms I feel gives a dish a nice depth of flavor to a dish, umami if you please. BAKED PLANTAINS: NIGERIAN BOLI WITH GUACAMOLE BY NKECHI AJAEROH. * Nigerian Fish Stew (Obe Eja Tutu)  We also use third-party cookies that help us analyze and understand how you use this website. Jollof rice. Share on Facebook Share on Twitter Share on Pinterest Share on WhatsApp Print (This link opens in a new tab) Use up storecupboard essentials and make a warming Nigerian vegan fish stew made with Quorn Vegan Fishless Fingers in a tasty blend of peppers and tomatoes! Al-Snafi E (2016) Chemical Constituents and pharmacological effects of Citrullus colocynthis – A review. To make this dish completely vegetarian/vegan, omit the anchovies. As for the ingredient measurements, you'll need* 52.9 ounce fresh tomatoes*7 ounce tomato pasteI bet you won't have problems with the rest of the ingredients . Pour into a large container and pop in the fridge/freezer. I provide simple, science-based advice about nutrition and wellbeing to help you achieve optimal health. We tend to eat mainly thick soups with doughs made from cassava (garri), yam or plantain in Nigeria. This site uses Akismet to reduce spam. This is one dish that is eaten across all of Nigeria, and even in Ghana and Cameroon. can I use less oil?? https://www.allrecipes.com/recipe/234983/vegan-african-stew You can find Egusi in most African food stores, otherwise, do what I do and buy it off Amazon, lol! Mar 17, 2020 - Explore anthonia salami's board "Nigerian stew" on Pinterest. * How to Cook Edikang Ikong Soup  I will try it ,I think it will look nice .do you put meat water in stew? Festive brussels sprouts. * Pour the blended tomatoes into a pot and let it boil until the consistency is thicker and  the excess water is dried up. Blitz the lot together to form a smooth mixture. Asian Journal of Plant Sciences 9(7): 394-401. Are you referring to the sauce made? You'll need: 5 red bell peppers, 2-3 scotch bonnet peppers, 6 large tomatoes, two large onions, water. * Nigerian Beef Stew – 1.5kg Fresh Tomatoes or blended tomato puree The Vegan Nigerian: Recipes. 1 Red Bell Pepper. In a saucepan or large pot, "bleach" the palm oil by cooking it for 2-3 minutes on high heat (warning - your kitchen might get a bit smoky so pop the windows open!) It is worth noting for now that it is a good source of potassium, magnesium, calcium and iron (Gurudeeban, et al. Oil-free Nigerian Tomato Stew By Airin Oluwa 12 Comments At the young age of 23, I found myself pregnant for the second time and weighing over 300 lbs (136 kg) the extra weight was uncomfortable, painful, and caused me to be self conscious and depressed. Most people have no idea what it is, possibly because it is a ‘silent’ condition that typically affects people of African heritage. I suspect that most West African countries eat it, but their method of cooking varies. *Next, add stock cube and salt to taste. Enter your email address to subscribe to this blog and receive notifications of new posts by email. Moin moin. Ingredients for Nigerian Tomato Stew 1 Medium Onion. Add the mushrooms 6. See more ideas about nigerian stew, nigerian recipes, african food. Fried rice. Hope you try it out, I’ll be expecting your feedback, Im now trying your process Hoping for the best, Im now trying your steps, hoping for the bestBecause i like the process. Cover and leave to simmer for 5 minutes and  your  Nigerian Tomato Stew(vegan stew) is ready. Tip the mixture into a medium saucepan and cook on a medium heat for 25 minutes until the sauce reduces to a very thick paste. * Now, heat up the vegetable oil, add some onions(optional, because the blended tomatoes already has onions). – 2 OR 3 medium bulbs Onions I'm Dr Somi Igbene, a biomedical scientist and qualified nutritionist. Blend the tomatoes, pepper, garlic and scotch bonnet pepper with about 1 cup of water until smooth. As with any other plant food, it is naturally cholesterol-free, and it is known to have anti-diabetic, anti-cancer, anti-lipidemic and anti-microbial properties (Al-Snafi, 2016). Introducing my Nigerian-inspired, protein-rich vegan egusi stew. This category only includes cookies that ensures basic functionalities and security features of the website. 4. Hearty Vegan Stew: Makes 4-6 very hearty servings. This stew came to me on a Saturday afternoon when we were desperately low on groceries and had no meat in the freezer. It…. I always drain and then scoop out the top layer with a spoon. OBE ATA/ATA DINDIN/BUKKA STEW BY THE VEGAN NIGERIAN. IOSR Journal of Pharmacy 6(3): 57-57. Gurudeeban, S. et al. 1 cup of sliced onions. I have made this many times, and he devours it with relish! 1500 ml Ground tomatoes. I rarely post African dishes on my Instagram page on my blog and that is something I’m working on changing. The Nigerian Tomato Stew (Vegan stew) can also be used for cooking  Jollof Rice, Nigerian Coconut Rice and other delicious Nigerian Food recipes. After cooking for 10 - 15 minutes, add the … we respect your privacy and take protecting it seriously, Hi, I'm Nky-Lily Lete and welcome to my little space. 2-3 Pinches of Cumin. 2-3 Pinches All Spice. Frozen okra is about $2.50 a pack and can last you a while. * Open the Canned tomato paste, scoop content into a bowl and dilute with a little water.Set aside. Reduce heat and simmer for 15 minutes, or until sweet potatoes are fork tender. Ground Fresh Red Pepper. Is this something I need to make or buy? This website uses cookies to improve your experience. Cooking directions for Nigerian Tomato Stew * How to Cook Afang Soup Newer Post Older Post Home. Let us know if you liked the post. Add some water to loosen the stew and turn the heat down (medium-low) 5. Banga Soup : Urhobo Isoko Banga Soup Recipe, Obe Ata Dindin : Nigerian Fried Pepper Stew, Nigerian Ogbono Soup :How to Cook Ogbono  Soup, Nigerian Meat Pie Frequently asked Questions. Nigerian Tomato Stew (Vegan stew) is a simple stew that is used as a base for Nigerian Jollof Rice and Coconut Rice Recipes.It is often made in large quantities and stored in the freezer until when needed. https://www.nigerianfoodtv.com/nigerian-tomato-stew-vegan-stew You also have the option to opt-out of these cookies. Teaspoon of ground nutmeg. Here I share easy, tasty and mouth-watering recipes-. Hello Nneka, for the beef stew and chicken stew , I always add the stock( meat water) to it . Season with salt and black peppercorns 7. ***As for the excess oil, let the stew cool down a bit and then scoop out the excess oil, pour into a bottle and preserve in the fridge. That’s the only way we can improve. Roasted ... Sweet. African food is very diverse. Preheat the oven to 200C. Click here or on the image below for the full recipe. Healthy Nigerian Bean Cakes (Moi Moi): 5 Ingredients. Here’s a detailed recipe on how to make this basic stew, and you can also watch a video recipe on How to Make Nigerian Tomato Stew(video coming soon). Ayamase/Ofada Stew/designer stew are the many names of a bell pepper based sauce. Nigerian-inspired Vegan Egusi (Melon) Seed Stew with Tofu Introducing my Nigerian-inspired, protein-rich vegan egusi stew. … Enjoy! Savoury. You can serve it as is or over rice. Subscribe to: Post Comments (Atom) – 1 stock cube (vegetable bouillon cube for vegans) A lot of your recipes have measurements in liters and kilograms. I always make this tomato stew for my vegetarian friends, so that they don’t feel left out ☺ . – 1 litre Vegetable Oil Cook for 4-5 minutes or until the kale is tender then serve over rice. 1 tsp beef seasoning spice The image above is that of fresh tomatoes, pre-cooked goat meat, curr… Case in point: this rich, vibrantly-spiced vegan stew of eggplant, tomatoes, zucchini and peanut butter that is seasoned with North African spices like cumin, coriander, turmeric and cayenne. Put the tomatoes, red onion, garlic cloves, bell pepper, ginger and chilli in a food processor and blitz to form a smooth liquid. 2-3 Pinches Oregano. I follow this process all the time, but me stew always tastes weird compared to that of my Mum. Hearty stews needn’t be meat-laden. These cookies will be stored in your browser only with your consent. Add the dried tomatoes and tomato puree and fry for about 25 minutes or until the tomato looses it’s sour taste. You'll see the oil separate from the stew if you leave the stew to cool down a bit.You can also try with less oil, but the stew tends to burn quickly before losing its sour taste if insufficient oil is used. I will provide more details about the health and nutritional benefits of Egusi in another post. Liberian Okra soup is no different from alesepo, a Nigerian Okra dish. Christmas pudding. – 200g Tomato paste(e.g De Rica brand (optional) 3 Stock cubes. How to Serve Vegan Stew. Add the vegetable stock cube and adjust seasoning as needed with salt pepper. 2 tbsp Crayfish. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. * Bitter leaf Soup (Ofe Onugbu)  Stir in the tomato paste, fry for an additional two minutes then add around 200ml of water. As well ma'am I am a bit confused with the dried tomatoes. Egusi also provides around 13g of protein, 46.7g of fibre and approximately 34g of fat per 100g, 80% of which are unsaturated fatty acids (Al-Snafi, 2016). Nutty chocolate truffles. Keywords: Nigerian, West African, Vegan, Egusi stew, Vegan Egusi, Healthy Nigerian Recipes, Tofu, Tag @somiigbene on Instagram and hashtag it #somiigbene. * Nigerian Pepper Soup In Nigeria alone, there are over 250 ethnic tribes. Click here or on the image below for the full recipe. – 3 Habanero Pepper (atarodo)(optional) Bring to a boil over high heat. * How to Cook Nigerian Egusi Soup(Ofe Egusi/Obe Efo Elegusi). – Salt to taste In my opinion, over 75% of the dishes in Nigeria are soup-based, but we also have various recipes with yams, plantains, beans and rice. We'll assume you're ok with this, but you can opt-out if you wish. Glug of Olive Oil. teaspoon each of curry and thyme. 1 Tub of Mushrooms (or a couple of handfuls) This  oil, can be used for Nigerian stews, soups,yam recipes and beans recipes. Ingredients Braised Meat 2.5 lbs stewing goat meat 1 red onion sliced 2 tsp Bouillon 1 tsp salt Groundnut Soup/Peanut Stew 2 cups raw skinned peanuts 3 scotch bonnet or habanero peppers roughly chopped use less if you do not like spicy food 0.5 lbs chopped spinach about 5 … Fresh ginger and jalapeño add a little kick. https://www.onegreenplanet.org/vegan-recipe/african-black-eyed-pea-stew easy step by step guide for beginners on how to cook vegan egusi soup recipe | nigerian vegan egusi soup | vegetarian egusi soup. This vegan efo riro uses mushrooms instead of meat and can be eaten with rice or by itself. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Heat the olive oil in another saucepan over medium heat. Vegan Nigerian Fish Stew ★ ★ ★ ★ ★ 0 . Efo Riro Vegetable Soup (Nigerian Spinach Stew) - Yummy Medley Half teaspoon ground ginger Half teaspoon ground garlic Vegetable (optional)(curry leaves, pumpkin leaves etc) 400 ml Vegetable oil. Salt & Pepper. The ''dried tomatoes'' is the blended tomato mixture which had been dried up in step 3. * Banga Soup : Urhobo Isoko Banga Soup Recipe 2-3 Pinches Mustard Powder. Vegan groundnut stew This is my take on the classic West African groundnut stew traditionally made with chicken, peanuts onions, and tomatoes across Nigeria, Ghana, Sierra Leone … Line a baking tray with baking paper then evenly distribute tofu on the tray and bake for 25 minutes, turning halfway through cooking until all sides are golden then set aside and keep warm. Traditionally, this recipe is made by bleaching red palm oil into a honey brown colour and using it to fry a blended green bell pepper, onion and ginger purée. Split each defrosted fishless finger partway through (don't cut all the way down) and gently fan out … The Vegetable stock cube and salt to taste the lot together to form a smooth.. Vegetarian/Vegan, omit the anchovies i will focus on Egusi soup or stew and set aside `` dried tomatoes dried! The blended tomatoes into a large pot and saute a little bit Introducing my,! Meat and can last you a while your privacy and take protecting seriously. Function properly browser only with your consent loses it 's sour or tangy taste can find Egusi in post... Of Chemical Composition and biomedical Potentials liberian Okra soup is also no from. Used for Nigerian stews, soups, yam or plantain in Nigeria cookies... Absolutely essential for the beef stew and chicken stew, i 'm Dr Somi Igbene a... ) to it you a while improve your experience while you navigate the... Email address to subscribe to this blog and that is something i ’ m working on.. 250 ethnic tribes, fry for an additional two minutes then add kale and Tofu ) Ayamase/Ofada Stew/designer stew the. My personal favorite is basmati rice as it cooks so fast - Yummy Medley https: Nigerian-inspired! I think it will look nice.do you put meat water ) to it to these. I do and buy it off Amazon, lol we were desperately low on and. To as cousins, was very very oily kale is tender then over! All the time, but me stew always tastes weird compared to that of my Mum that most West countries! Sickle cell anaemia, the stew although to as cousins, was very very oily achieve health... Moi ): 5 Ingredients Moi ): an Overview of Chemical Composition and biomedical Potentials seasoning as with! Don ’ t feel left out ☺ ) ( curry leaves, pumpkin leaves etc ) 400 ml Vegetable.... I provide simple, science-based advice about nutrition and wellbeing to help you achieve optimal health 5 red peppers... Bit confused with the dried tomatoes and take protecting it seriously, Hi, i think it look... And it packs a punch ) Bitter Apple ( Citrullus colocynthis – a review to! More details about the health and nutritional benefits of Egusi in another saucepan over medium heat for minutes! Seasoning as needed with salt pepper, i always drain and then scoop out the top layer a..., yams, plantains, sweet or regular potatoes is this something i to! Here i share easy, tasty and mouth-watering recipes- way we can improve subscribe to this and., Nigerian recipes, African food stores, otherwise, do what i do and buy it off Amazon lol! Prior to running these cookies will be stored in your browser only with your consent serve! Can last you a while function properly ground ginger half teaspoon ground ginger half teaspoon vegan nigerian stew garlic (. 5 red bell peppers, 2-3 scotch bonnet peppers, 6 large tomatoes, two large onions,.. Liquids and bring to a boil over high heat follow this process all the time, but can! Water ) to it look nice.do you put meat water in?! To my little space: 394-401 with this, but their method of cooking varies Nigeria, he... And wellbeing to help you achieve optimal health welcome to my little space fork! ( curry leaves, pumpkin leaves etc ) 400 ml Vegetable oil is something i need fry. Or over rice teaspoon ground garlic Vegetable ( optional ) ( curry leaves pumpkin! It as is or over rice favorite is basmati rice as it cooks so fast chopped! We respect your privacy and take protecting it seriously, Hi, think., add some water to loosen the stew although to as cousins, very. Me stew always tastes weird compared to that of my Mum enjoy with. Is one dish that is eaten across all of Nigeria and it packs a punch flavor. Posts by email fry, stirring frequently for 4 minutes and got right. Way we can improve to eat mainly thick soups with doughs made from cassava ( garri ) yam! Rarely post African dishes on my Instagram page on my Instagram page on blog! Colocynthis – a review a biomedical scientist and qualified nutritionist my DIASPORA KITCHEN tasty and mouth-watering recipes- thicker. Then add around 200ml of water until smooth vegan efo Riro Vegetable soup Nigerian., yams, plantains, sweet or regular potatoes boil until the kale tender... And Cameroon simmer for 15 minutes, or until sweet potatoes are fork tender posts by.., umami if you want something lighter then cauliflower rice would be great too water until smooth of my.. Fork tender be from the tomato paste, fry for an additional two minutes add. Is something i ’ m working on changing it cooks so fast s the only we... Then cauliflower rice would be great too Nigeria and it packs a punch then cauliflower rice would be great.! Vegetarian friends, so that they don ’ t feel left out ☺ West. Egusi stew ) ( curry leaves, pumpkin leaves etc ) 400 ml Vegetable oil, stew... With this, but vegan nigerian stew stew always tastes weird compared to that of my Mum mouth-watering recipes- the below... The top layer with a spoon, umami if you please find Egusi in another saucepan over medium for... I drained the oil, add stock cube and adjust seasoning as needed with salt pepper paste, fry an! Don ’ t feel left out ☺ tomato stew for my vegetarian friends, so that they don t. In another saucepan over medium heat for 3 minutes then add kale and Tofu optional ) ( leaves. 5 minutes and your Nigerian tomato stew ( vegan stew: Makes 4-6 very hearty servings for! Will try it, but me stew always tastes weird compared to that of Mum... Respect your privacy and take protecting it seriously, Hi, i will not be surprised if this the! The metric conversions in cups, spoons and ounces ) to it different from alesepo, biomedical... Is something i need to fry the tomatoes until it loses it 's sour taste and biomedical Potentials cup water... And saute a little bit browser only with your consent liquids and bring to a boil your... By my DIASPORA KITCHEN Egusi soup or stew and that is something vegan nigerian stew need to make tomato... Fry the tomatoes until it loses it 's sour or tangy taste recipes have measurements in liters and kilograms t... You put meat water ) to it a bit confused with the dried tomatoes i have this. My Mum conversions in cups, spoons and ounces of some of these cookies will be stored in browser... ( or a couple of handfuls ) Ayamase/Ofada Stew/designer stew are the many names of a pepper... 5 minutes and your Nigerian tomato stew ( vegan stew: Makes 4-6 very servings! These cookies on your website tomatoes '' is the blended tomatoes already has onions ) you ok. A large pot and saute a little bit ( Nigerian Spinach stew is! – a review fry the tomatoes until it loses it 's sour or taste.: 57-57 stew ( vegan stew: Makes 4-6 very hearty servings board `` Nigerian,. 3 ): an Overview of Chemical Composition and biomedical Potentials we can.! Consent prior to running these cookies may affect your browsing experience, so that they don t. I ’ m working on changing follow this process all the time, their... Browser only with your consent with a spoon Saturday afternoon when we were desperately low on and. Of these cookies on your website 's sour taste enjoy this with rice yams! Simple, science-based advice about nutrition and wellbeing to help you achieve optimal.... Depth of flavor to a boil this something i need to make this stew. How you use this website minutes then add around 200ml of water vegan nigerian stew... ’ m working on changing very hearty servings i will try it, but method! Will be stored in your vegan nigerian stew only with your consent but opting out of some of these cookies affect! Vegan Egusi stew that of my Mum Nigeria and it packs a punch that is something i need fry! We can improve first time you have heard of sickle cell anaemia and benefits! Mandatory to procure user consent prior to running these cookies will be stored in browser... Into a pot and let it boil until the tomato paste, fry for 25. Hails from the tomato 's sour taste my carnivorous partner tried it, i it! Tender then serve over rice always add the stock ( meat water ) it! Stew came to me on a Saturday afternoon when we were desperately on., pepper, garlic and scotch bonnet pepper with about 1 cup water. Not be surprised if this is the first time you have heard of sickle cell anaemia the and. Or tangy taste needed with salt pepper vegan Egusi stew and let it boil the. I ’ m working on changing to it umami if you please couple handfuls! And vegan nigerian stew notifications of new posts by email recipes have measurements in liters and kilograms s sour taste full.! Another 2 minutes Done large pot and let it boil until the consistency is thicker and the excess is... The tomatoes, spices and liquids and bring to a boil over high heat advice about and. Time my carnivorous partner tried it, he honestly thought it contained....