Description
Nigerian Tomato Stew is a rich and flavorful dish made with fresh tomatoes, onions, peppers, and spices, often cooked with a protein like chicken, beef, or fish. This savory, slightly tangy stew is a staple in many West African households, commonly served with rice, fufu, or plantains.
Ingredients
Fresh tomatoes (or canned tomatoes)
Onion
Red bell pepper
Scotch bonnet pepper (optional, for heat)
Garlic
Ginger
Palm oil (or vegetable oil)
Tomato paste
Seasoning cubes or powder
Salt to taste
Water or broth (for consistency)
Protein of choice (e.g., chicken, beef, fish, or tofu)
Instructions
- Blend the tomatoes, red bell pepper, scotch bonnet pepper (if using), garlic, and ginger until smooth.
- Heat palm oil (or vegetable oil) in a large pot over medium heat. Add the chopped onions and sauté until softened and translucent, about 5-7 minutes.
- Stir in the tomato paste and cook for 2-3 minutes to bring out its deep flavor.
- Add the blended tomato mixture to the pot. Cook on medium heat for 15-20 minutes, stirring occasionally until the stew thickens and the oil begins to float to the top.
- Stir in the seasoning cubes or powder and salt to taste. Adjust the seasoning as needed.
- Add a bit of water or broth if you prefer a thinner consistency. Simmer for an additional 10-15 minutes.
- If adding a protein (e.g., chicken, beef, or fish), add it at this stage and simmer for another 10-15 minutes until cooked through and the flavors have melded.
- Serve hot with rice, fufu, plantains, or any side of your choice.
Notes
- Add extra heat by increasing the amount of scotch bonnet pepper or chili peppers.
- Use a variety of bell peppers or hot peppers for different flavor profiles.
- For a vegan version, simply skip the meat and use tofu or beans as a protein source.
- For a richer flavor, you can roast the tomatoes, peppers, and onions before blending.
- Prep Time: 10 minutes
- Cook Time: undefined
- Category: Main
- Method: Simmering
- Cuisine: West African
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 6g
- Sodium: 500mg
- Fat: 22g
- Saturated Fat: 3g
- Unsaturated Fat: 18g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 7g
- Protein: 12g
- Cholesterol: 45mg
