African Cabbage Stew

A flavorful stew with tomatoes and cabbage. Very versatile. Serve with boiled yams, plantains, potatoes, rice, or any other starch on the side. Sardines in tomato sauce can stand in for the mackerel.

Step: 1

Place cabbage into a large pot and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until just tender, about 10 minutes. Drain.

Step: 2

Heat canola oil in a saucepan over medium heat. Cook and stir onion and garlic in hot oil until onion is translucent, 5 to 7 minutes. Stir tomatoes into onion mixture, place cover on saucepan, and cook until tomatoes are soft, 10 to 15 minutes.

Step: 3

Mix water and tomato paste in a small bowl until smooth; pour into the saucepan. Stir the mixture, replace the cover, and cook another 5 minutes. Add mackerel in tomato sauce; season with red pepper flakes and seasoned salt. Stir drained cabbage into the mixture. Cover saucepan and simmer mixture until mackerel is hot, 10 to 15 minutes.

Per Serving: 138 calories; protein 9.3g; carbohydrates 11.5g; fat 6.8g; cholesterol 23.8mg; sodium 266.2mg.

The word “stew” can refer to both a food and a make dishes method. Stewing makes not fast cooking piece of meat, raw fruit or beans in a flavorful liquid . It’s same as to braising, but it does have a few piece of differences. The meat is chopped into smaller pieces instead of being cooked all of it , and the water based material completely covers the contents in a stew as compared to a braise’s halfway all of it . When meat or raw fruit are cooked using this method, the resulting dish is called stew.

Stew has a reputation for being a rib-sticking meal that comfortable you up on a freezing , winter day. It’s true ; a bowl of classic beef stew can make warming properties , but stew’s cozy factor goes way beyond protecting you from the chill . It’s all about those tender chunks of meat and vegetables, swimming in a thick, ultra-rich gravy. The more they come together make the greatest comfort food, no matter the weather.