Entree: Sierra Leone – Southern Culinary Region – Okra Stew (Thick West African stew of sliced okra cooked with palm oil, tomatoes, peppers and protein such as beef or smoked fish)

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 15 min

Cook 1 hr 15 min

Total 1 hr 30 min

Ingredients

- 1 lb (450 g) beef stew meat (chuck), cut into 1 in (2.5 cm) cubes
- 3 tbsp (45 ml) red palm oil
- 1 large (8 oz / 225 g) onion, finely chopped
- 3 cloves (9 g) garlic, minced
- 1 tbsp (15 g) fresh grated ginger
- 2 tbsp (30 g) tomato paste
- 1 1/2 cups (360 g) chopped fresh tomatoes or canned diced tomatoes
- 3 cups (720 ml) beef or water-based stock
- 8 oz (225 g) fresh okra, trimmed and sliced into 1/4 in (0.5 cm) rounds
- 2 (10–20 g) scotch bonnet or habanero peppers, whole or chopped to taste
- 4 oz (115 g) smoked fish (e.g., pilchard or mackerel), flaked, or 8 oz (225 g) cooked shrimp for alternate protein
- 1 tsp (6 g) bouillon powder or 1 beef bouillon cube, crushed
- 1 tsp (6 g) salt, plus more to taste
- 1/2 tsp (1 g) freshly ground black pepper
- 2 tbsp (8 g) chopped fresh basil or dried basil if fresh unavailable
- Juice of 1/2 lemon or 1 tbsp (15 ml) vinegar (optional)

Instructions

1. Heat 2 tbsp (30 ml) red palm oil in a heavy pot over medium-high heat. Season beef with salt and pepper and brown in batches, about 4–5 minutes per batch, then remove and set aside.
2. Add remaining 1 tbsp (15 ml) palm oil to the pot. Sauté onions until soft, 5–7 minutes, then add garlic and ginger and cook 1 minute.
3. Stir in tomato paste and cook 2 minutes, then add chopped tomatoes and cook 3–4 minutes to break down. Return beef to the pot and add stock, bouillon, and whole or chopped scotch bonnet pepper.
4. Bring to a simmer, reduce heat to low, cover partially, and cook 45–60 minutes until beef is tender. Skim any foam as needed.
5. When beef is nearly tender, add flaked smoked fish (or shrimp) and continue to simmer 5 minutes. Add sliced okra and simmer uncovered 8–12 minutes until okra is cooked but still bright and the sauce has thickened to a glossy consistency.
6. Stir in chopped basil and lemon juice or vinegar if using. Adjust salt and pepper to taste. Serve hot with steamed rice, cassava fufu, or gari.