Entree: Niger – Moringa Stew (Hearty West African stew of moringa leaves simmered with tomato, aromatics, and often smoked fish or peanut)

Food safety reminder: Follow safe food-handling practices and use a food thermometer to verify safe internal cooking temperatures.

Serving Size: 4

Approximate Time

Prep 10 min

Cook 25 min

Total 35 min

Ingredients

- 3 tbsp (45 ml) peanut oil or vegetable oil
- 1 large onion, roughly chopped (about 8 oz / 225 g)
- 3 cloves garlic, minced
- 1 tbsp (15 ml) grated fresh ginger
- 2 medium tomatoes, chopped (about 10 oz / 300 g)
- 2 tbsp (30 ml) tomato paste
- 1–2 Scotch bonnet or habanero chiles, stemmed and finely chopped (adjust to heat preference)
- 8 oz (225 g) smoked fish (such as smoked catfish), bones removed and flaked
- 1/3 cup (80 g) natural peanut butter (smooth or slightly textured)
- 6 cups (packed) (150 g) fresh moringa leaves (if using frozen, use 10 oz / 280 g)
- 2 cups (480 ml) water or light fish stock
- 1 bouillon cube (or 1 tsp / 5 g bouillon powder)
- 1 tsp (5 g) ground cayenne or paprika (optional)
- 1 tsp (6 g) salt, or to taste
- 1/2 tsp (2.5 g) freshly ground black pepper
- 2 tbsp (30 ml) chopped fresh cilantro or parsley for garnish (optional)

Instructions

1. Heat the peanut oil in a large pot over medium heat. Add the chopped onion and cook until soft and translucent, about 6–8 minutes. Add the garlic, ginger, and chopped chiles; sauté 1–2 minutes until fragrant.
2. Stir in the chopped tomatoes and tomato paste; cook 4–5 minutes until tomatoes break down. Add smoked fish, peanut butter, and water or stock; whisk to combine and bring to a gentle simmer.
3. Crumble in the bouillon cube (or add bouillon powder), add ground cayenne or paprika if using, then season with salt and black pepper. Simmer uncovered for 8–10 minutes to allow flavors to meld.
4. Add the moringa leaves, folding them into the sauce. Cover and simmer gently for 6–10 minutes until the leaves are tender and the stew has thickened slightly. Taste and adjust seasoning.
5. Serve hot over millet tuwo, rice, or fufu. Garnish with chopped cilantro or parsley if desired.