You’ll love this African Seafood Okra Stew recipe with its rich and deep flavours. Ready in less than 40 minutes and made with the trinity of tomatoes, onions and garlic. So flavoursome, easy to make and healthy.

.

.

I have a well-documented affliction. Which is that at the sight, smell or taste of particular foods, many of my life’s intimate memories come rushing back. Usually out of nowhere. And usually at gale force speeds. Take last weekend as a case-in-point.

.

.

Strolling through the aisles of Barkat Cash & Carry is a treat I indulge in, from time to time. This little, and almost obscure grocery store, in the middle of Z├╝rich metropolis with its vast array of African vegetables and grains wields a special power over me. And although my vocabulary in my native African dialect is not as extensive as it could be, in Barkat, surrounded by veggies I grew up on, I feel fluent. I feel African.

.

I treated myself to Barkat last week, and as I walked past the vegetable aisle, I spotted Okra. Simultaneously, I could almost taste the Tomato and Okra stew I shared with my best mate during our university days. I am compelled to pay tribute to my memories. I leave the store with a bag of okra. This African seafood okra stew is richer than the simple but classic okra soup that is characteristic of Southern Nigerian cuisine, but boy! does it taste good.

.

african-seafood-okra-stew

.

I’ll say it again. Yes, Tomatoes and Okra are a match made in heaven. This time, Le Hub thinks I am right.

.

And although he’s not quite on speaking terms yet with Okra, I think we’ll get there. With the trinity of tomatoes, onions and okra in tow…

.

african-seafood-okra-stew

.

African Seafood Okra Stew
African Seafood Okra Stew
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
You'll love this African Seafood Okra Stew recipe with its rich and deep flavours. Ready in less than 40 minutes and made with the trinity of tomatoes, onions and garlic. So flavoursome, easy to make and healthy.
Servings Prep Time
2 servings 10 minutes
Cook Time
40 minutes
Servings Prep Time
2 servings 10 minutes
Cook Time
40 minutes
African Seafood Okra Stew
African Seafood Okra Stew
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
You'll love this African Seafood Okra Stew recipe with its rich and deep flavours. Ready in less than 40 minutes and made with the trinity of tomatoes, onions and garlic. So flavoursome, easy to make and healthy.
Servings Prep Time
2 servings 10 minutes
Cook Time
40 minutes
Servings Prep Time
2 servings 10 minutes
Cook Time
40 minutes
Ingredients
Ingredients for Prawns
Ingredients for Stew
Units:
Instructions
Preparing the Prawns
  1. Butterfly the prawns, then cover them in the spices and lime juice. Leave to marinade for 5 - 10 minutes.
  2. To a hot pan, add the olive oil. Then fry the prawns for 2 -3 minutes per side. Turn over and fry on the other side for 2 - 3 minutes or until cooked and pink. Remove from heat and set aside.
Preparing the Stew
  1. Add the coconut oil and olive oil to a dutch oven on medium heat. When hot, add the onions and garlic and fry for 3 - 4 minutes until the onion is soft and translucent. Stir frequently to avoid burning.
  2. Add the tomato passata or sauce to the dutch oven, and the vegetable stock. Cover and bring to a boil on medium - high heat. At this point, keep the lid covered, reduce the heat to low - medium and simmer gently for 20 minutes
  3. Uncover the lid, keeping it askew and then continue to simmer for another 5 - 10 minutes.
  4. Add the chopped okra and the prawns as well as any cooking liquid from the prawns. Simmer with the lid askew for another 5 minutes
  5. Sprinkle with chopped dill to garnish and serve

.

Is this recipe right for you?

.

Nutrition Facts
African Seafood Okra Stew
Amount Per Serving
Calories 537 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Saturated Fat 5g 25%
Polyunsaturated Fat 4g
Monounsaturated Fat 11g
Cholesterol 227mg 76%
Sodium 1962mg 82%
Potassium 1760mg 50%
Total Carbohydrates 48g 16%
Dietary Fiber 7g 28%
Sugars 25g
Protein 39g 78%
Vitamin A 64%
Vitamin C 153%
Calcium 29%
Iron 40%
* Percent Daily Values are based on a 2000 calorie diet.

.

african_seafood_okra_stew

.

Please let me know how it turned out for you. Leave a comment below and share a picture on Instagram with the hashtag #africaonyourplate

.


.