Superkanja (Gambian okra stew): 6 simple steps to cook

SuperKanja is a Gambian okra stew, usually served over rice, and is very nutritious. It is popular among Gambians in both the rural and urban areas. There are many variations of the dish, but the basic ingredients are the same. In most cases, it is a mixture of fish and okra boiled in palm oil and topped with pepper and onion. In addition to this, a few spices are added to the stew for flavor and color.

Superkanja (Gambian okra stew) recipe

Superkanja (Gambian okra stew) recipe

Okra soup is a common dish in the Gambia. It is normally served on Saturday at lunchtime and you can eat it with rice or fufu. Okra's are low in saturated fat, sodium and very low in cholesterol. It is also a good source of protein, riboflavin, niacin phosphorus, potassium, zinc, and copper. Okra is a good source of dietary fiber, vitamins A, C & K, vitamin B6, folate, calcium, magnesium, and manganese

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Course: Side Dishes

Cuisine: African, West African

Diet: Low Fat

Keyword: Gambian okra stew recipe

CookingStyle: Stew

Prep Time: 20 minutes

Cook Time: 1 hour 30 minutes

10 minutes

Total Time: 2 hours

Servings: 3

Calories: 1960kcal

Author: Ms Kelly

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Equipment

pot

Ingredients

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• 2 lbs lean beef
• 2 cups of palm oil
• 2 medium onions
• 1 lb smoked catfish or any fish
• 2 lbs okra diced into small cubes
• Pepper and salt to taste
• ¼ teaspoon Baking powder
• 8 cups of water

Read  Basic recipe to make Japanese Avocado and Egg Fat Bombs

Instructions

• Cut the meat into chunks and wash thoroughly
• Boil the meat and fish in a pot with enough water for 15 minutes. Then remove the fish from the pit.
• Add salt, onions, pepper, and diced okra to the pot and mix well.
• Cook over medium heat for 15 minutes, and then add the palm oil.
• Reduce heat to low and simmer for 20 minutes. Stir occasionally
• Add the fish back to the pot and simmer for 6-10 minutes on low heat.
• You can also add crabs and shrimps to the dish if you so wish.
• Serve with white rice or fufu.

Video

Notes

Notes: you should make sure that the okra has broken down into small pieces.

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Nutrition

Calories: 1960kcal | Carbohydrates: 29g | Protein: 96g | Fat: 164g | Saturated Fat: 79g | Polyunsaturated Fat: 16g | Monounsaturated Fat: 61g | Trans Fat: 1g | Cholesterol: 275mg | Sodium: 356mg | Potassium: 2599mg | Fiber: 11g | Sugar: 8g | Vitamin A: 2242IU | Vitamin C: 76mg | Calcium: 352mg | Iron: 10mg

© Food And Meal

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the Spoonacular Database, whenever available, or otherwise other online calculators.

• You might also like: Top 10 authentic West African food recipes

If you’re looking for a new dish to try, Superkanja is the right one for you. Or even if you’re traveling to the Gambia, you’ll probably want to try this dish as well. It’s so brilliant to serve with white rice.

You’ll find Superkanja at many international restaurants in the Gambia because it’s a popular dish in the country. However, now, it’s not necessary to go to the restaurant since an authentic recipe is available in your hand. Just stay at home, open our recipe, and process Gambian okra stew with your own clever hand.