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Mbinga

Name: Mbinga
Prep time: PT25 minutes
Cook time: PT1 hour 15 minutes
Total time: PT1 hour 40 minutes
Yield: 5
Cuisine: Equatorial Guinea
Ingredients: 500 g Okra (fresh or frozen, trimmed and sliced); 4 tablespoons Palm oil; 1 large Onion (chopped); 4 cloves Garlic (minced); 2 medium Tomatoes (diced); 400 g Protein (e.g., chicken thighs, firm fish, or smoked fish) (cut into pieces); 1 Bell pepper (chopped); 1-2 Piment (chili pepper) (finely chopped, adjust to taste); 1 teaspoon Ginger (grated); 1-2 Stock cubes (chicken or fish) (crumbled); 2 cups Water or fish/chicken broth; to taste Salt; to taste Black pepper

Okra and Palm Oil Stew

A rich and savory stew featuring okra, palm oil, and your choice of meat or fish, embodying the robust flavors of Equatorial Guinean home cooking.

準備時間25 minutes

調理時間1 hour 15 minutes

合計時間1 hour 40 minutes

分量5

難易度Medium

オリジナル· Feb 8

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👨‍🍳 作り方

1
If using fresh okra, trim the ends and slice into ½-inch rounds. If using frozen, no need to thaw completely.
2
Heat the palm oil in a large pot or Dutch oven over medium heat. If using chicken or fish, brown the pieces on all sides. Remove and set aside. If using smoked fish, add it later.
3
Add the chopped onion to the pot and sauté until softened, about 5-7 minutes. Add the minced garlic, chopped bell pepper, diced tomatoes, grated ginger, and chopped piment. Cook for another 5 minutes, stirring frequently.
4
Return the browned meat or fish (if using) to the pot. If using smoked fish, add it now.
5
Add the sliced okra, crumbled stock cubes, and water or broth. Stir everything together.
6
Bring the stew to a simmer, then reduce the heat to low, cover, and cook for at least 1 hour, or until the meat is tender and the okra has thickened the stew. Stir occasionally to prevent sticking.
7
Season with salt and black pepper to taste. The stock cubes often provide enough salt, so taste before adding more.
8
Serve hot, traditionally with boiled yuca, plantains, or rice.

調理履歴を記録する

💡 プロのコツ

✓The okra will naturally thicken the stew. If you prefer a thinner consistency, add a little more broth or water.
✓Palm oil gives the stew its characteristic color and flavor. If unavailable, a neutral vegetable oil can be used, but the flavor will differ.
✓Experiment with different proteins like beef, goat, or even a mix of seafood.

✨ アレンジアイデア

このレシピを独自にアレンジするためのヒント

Add other vegetables like spinach or malanga leaves.
For a vegetarian version, omit the meat/fish and use vegetable broth and extra stock cubes for flavor.