ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

West African Cooking: Delicious Okra Stew With Red Palm Oil

Updated on September 11, 2018

Red Palm Oil

As I’ve previously mentioned, red palm oil is a staple ingredient in West African culture. It is used to make delicious dishes that are enjoyed by many. If you’re looking to do something different in your kitchen, using palm oil will definitely bring flavor and variety to your stovetop.

You can read more about red palm oil here.

Ingredients

4 cups water

2 bouillon cubes (Maggi brand)

2 chopped onions

1 chopped green pepper

1 habanero pepper

1 tsp. salt

2 tsp. cayenne pepper

3-4 cups frozen okra

2 Tbsp. peanut butter

1 ½ cups red palm oil

Chicken pieces of choice: drumsticks, thighs and

Beef for stew, cut into cubes

Fish of choice : croaker, salmon or tilapia are some that can be used in this stew

Steamed white rice

Source
Prep time: 20 min
Cook time: 1 hour
Ready in: 1 hour 20 min
Yields: Serves 4 - 6 hungry people

Let's begin!

Make the base for the stew

  1. Clean and season chicken parts with salt and cayenne pepper, set aside.
  2. Clean fish parts and squeeze fresh lime or lemon juice over the pieces. Add a dash of salt to the pieces and set to the side.
  3. In a large sized pot, boil the 4 cups of water with maggi cubes. You can add the chopped beef at this point since it takes longer to cook than the other meats. If you don't want to boil, you can place the meat in a pressure cooker for about 20 minutes and set aside.
  4. After about 10 minutes add the palm oil and let it continue to boil until it starts to blend with the water. Put the heat to medium/high. The consistency at this point should be that of soup or watered down gravy; runny but with some slight thickness from the palm oil. If you pressure cooked the meat, add it to the mixture at this point.

The "Base" mixture

This is the base of the stew: Water, palm oil, chicken, beef and onions. Hungry yet?
This is the base of the stew: Water, palm oil, chicken, beef and onions. Hungry yet? | Source

The rest of the animal kingdom....

Now it's time to add the meat:

  1. While the beef and palm oil are boiling, take the fish and fry in peanut or palm oil until golden brown on all sides. Set aside.
  2. Add cleaned and seasoned chicken to the palm oil base.

Two-medium sized onions really help with the flavor.
Two-medium sized onions really help with the flavor.
While it can be fresh or frozen, okra should be chopped for cooking.
While it can be fresh or frozen, okra should be chopped for cooking. | Source

Now for the veggies...

  1. Add one of the chopped onions
  2. Immediately follow with the peanut butter and let it continue to cook. Monitor for consistency again as it continues to boil. It should be thicker at this point.
  3. Add the chopped okra and let it cook until the okra is well blended into the stew forming it’s well known “sliminess”.
  4. Add green and habanero peppers.
  5. Add remaining onion.
  6. Cover slightly with lid and let all ingredients boil to a saucy texture. Monitor the boiling and watch for the palm oil to change color. You’ll know when the stew is done when the palm oil rises to the top and turns dark.

Palm oil is much more common in grocery stores now such as Whole Foods.
Palm oil is much more common in grocery stores now such as Whole Foods. | Source

Other variations of this dish

  • Include spinach and salmon instead of croaker
  • Eat it with pounded yams instead of rice. Pounded yam (commonly known as "fufu") is made from the root of the cassava plant and has a starchy texture to it and is formed into a ball once it's finished. you just scoop the fufu with your hand and dip it into the stew. Heaven!
  • Reduce the okra and include kale, mustard and collard greens to the mix. Using different types of greens at one time has a great taste.
  • If you're not a spice person, you can omit the pepper. It will still taste great.

Don't have a rice cooker? Here's how to make white rice on the stovetop

Nutritional Information

Okra Stew
Average Calories
Fat
Okra
33
2
Beef (serving size 4oz)
160
6
Chicken Legs
181
72
Croaker Fish
192
99

Enjoy this recipe

It's great for parties or when you just want to try something different. Of course, the ingredients can be modified depending on how much you want or how thick or loose you want it to be. Some folks prefer the texture to be watered down more than others. It depends on your preferences.

Enjoy and happy cooking!

Rate this recipe!

5 stars from 2 ratings of Okra Stew with Red Palm Oil

Comments

    0 of 8192 characters used
    Post Comment

    • Zainab Tarawali profile imageAUTHOR

      Musu Bangura 

      3 years ago from Nation's Capital

      Larry - You should try it out one day. It's a pretty good recipe!

    • Larry Rankin profile image

      Larry Rankin 

      3 years ago from Oklahoma

      Very interesting idea for preparing okra.

    • Zainab Tarawali profile imageAUTHOR

      Musu Bangura 

      3 years ago from Nation's Capital

      Thanks so much for the rating, always exploring!

    • always exploring profile image

      Ruby Jean Richert 

      3 years ago from Southern Illinois

      Rated 5 stars..Looks delicious. Thank you...

    • Zainab Tarawali profile imageAUTHOR

      Musu Bangura 

      3 years ago from Nation's Capital

      You're welcome, Keesha. Let me know how it turns out!

    • Keesha Metcalfe profile image

      Keesha Metcalfe 

      3 years ago from The Beautiful Caribbean island of Jamaica

      I will definitely be trying this recipe this weekend. My husband and my boys should love it..anything with okra is right up my street. Thanks Zainab!

    • Zainab Tarawali profile imageAUTHOR

      Musu Bangura 

      3 years ago from Nation's Capital

      Thanks so much, Flourish Anyway! I've been meaning to do it for the longest and finally got around to it. I'm glad you found it lovely!

    • FlourishAnyway profile image

      FlourishAnyway 

      3 years ago from USA

      What a nicely done recipe hub with clear instructions and beautiful photos. I have never encountered anything close to this lovely recipe and appreciate that you shred it here with us.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)