Estimated Nutrition (whole recipe, rough)
Counts 17 of 21 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 17 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Salmon | 100g cooked | 208 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Nutmeg | 1 tsp ground (2.2g) | 12 |
| Clove | 1 tsp ground (2g) | 7 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Meat | not in our table | 0 |
| Scotch | not in our table | 0 |
| Crayfish | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 500 g okra
- 500 g meat ( chicken , beef , or goat ) or seafood ( shrimp or fish )
- 2 tablespoons palm oil or vegetable oil
- 2 medium-sized onions , chopped
- 3 ripe tomatoes , diced
- 3 cloves of garlic , minced
- 2 tablespoons tomato paste
- 2 scotch bonnet chile peppers (optional for heat), chopped
- 1 teaspoon ground crayfish (optional)
- 1 teaspoon ground nutmeg
- 1 teaspoon ground ginger
- 1 teaspoon ground paprika
- Salt to taste
- Pepper to taste
- Fresh cilantro or parsley , chopped (for garnish)
- Water or broth for cooking
Directions
Wash the okra and trim off the tops and tails. Cut the okra into small rounds or slice them lengthwise. Set aside.
If using meat, wash and season it with salt, pepper, and spices. If using seafood, clean and season it with salt and pepper. Allow the meat or seafood to marinate for at least 30 minutes.
Heat the palm oil or vegetable oil in a large pot or Dutch oven over medium heat. Add the chopped onions and minced garlic, and sauté until they become translucent and fragrant.
Add the seasoned meat or seafood to the pot and cook until it browns on all sides. Stir occasionally to prevent sticking.
Once the meat or seafood is browned, add the diced tomatoes, tomato paste, scotch bonnet pepper, ground crayfish, nutmeg, ginger, and paprika. Stir well to combine all the ingredients.
Allow the mixture to cook for a few minutes until the tomatoes start to soften and release their juices.
Add the chopped okra to the pot and stir to coat the okra with the tomato mixture. The okra will release a slippery liquid, which will help thicken the stew. If desired, you can add a little water or broth to prevent the stew from becoming too thick.
Cover the pot and let the stew simmer on low heat for about 30–40 minutes, or until the okra is tender and cooked through. Stir occasionally to prevent sticking.
Taste the stew and adjust the seasoning with salt and pepper according to your preference.
Once the stew is cooked and the flavors have melded together, remove it from the heat. Garnish with freshly chopped cilantro or parsley.
Serve hot with cooked rice or fufu.