PERFECT + LIGHT GHANAIAN TOMATO STEW
Servings 6 portions
Calories 62kcal
Ingredients
The base
- 2 tbsp groundnut oil
- 2 medium-sized red onions
- 3 tbsp tomato puree
- 3 tbsp water
- 2 400g cans of chopped tinned tomatoes
My Seasoning Mix
- 2 cloves of crushed garlic
- 1 tbsp grated ginger
- 1 bay leaf
- salt to taste
- 1/2 tsp curry powder
- 1 tsp dried thyme
- 8 kpakpo shito peppers (4 crushed and 4 whole)
- 1 tsp all-purpose chicken seasoning (optional)
Instructions
- Chop your onions into small pieces.
- On a medium fire, add your oil into a deep pot and add your onions. Stir occasionally until softened.
- In a bowl, mix your water with the tomato puree and add to the onions along with your garlic and ginger. Let it cook for 10 minutes stirring occasionally.
- Add your tinned tomatoes and the rest of the spice mix, apart from the bay leaf, to the pot. Leave to cook for 25 minutes with the lid on, stirring occasionally to avoid burning.
- In the last 2 minutes, add your bay leaf.
- Serve with brown rice, quinoa or your favourite carbohydrate and enjoy!
Nutrition
Calories: 62kcal | Carbohydrates: 5g | Protein: 1g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 5mg | Potassium: 102mg | Fiber: 1g | Sugar: 2g | Vitamin A: 51IU | Vitamin C: 4mg | Calcium: 16mg | Iron: 1mg