Mbinga (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.
🧂 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
👨🍳 Instructions
- 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.
💡 Pro Tips
- ✓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.
🔄 Variations
- 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.