Ingredients with Measurements:
- 1 lb ground beef
- 1 onion, chopped
- 3 garlic cloves, minced
- 1 tbsp tomato paste
- 2 cups beef broth
- 1 can diced tomatoes, drained
- 1 tsp paprika
- 1 tsp cumin
- 1 tsp coriander
- 1 tsp salt
- 1/2 tsp black pepper
- 2 cups sliced okra
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh cilantro
Special equipment needed:
- Large pot or Dutch oven
Step-by-step instructions:
1. In a large pot or Dutch oven, cook the ground beef over medium-high heat until browned, breaking it up into small pieces as it cooks.
2. Add the chopped onion and minced garlic to the pot and cook until the onion is translucent, about 5 minutes.
3. Stir in the tomato paste, beef broth, diced tomatoes, paprika, cumin, coriander, salt, and black pepper.
4. Bring the mixture to a simmer and let it cook for 10 minutes.
5. Add the sliced okra to the pot and continue to simmer for another 10 minutes, or until the okra is tender.
6. Stir in the chopped parsley and cilantro.
7. Serve hot.
Time:
Preparation time: 15 minutes
Cooking time: 30 minutes
5. Temperature:
Medium-high heat for browning the beef, then simmer over low heat.
Serving size:
This recipe serves 4-6 people.
Nutritional information:
Calories: 250
Fat: 12g
Carbohydrates: 12g
Protein: 23g
Sodium: 800mg
Substitutions for ingredients:
- Ground turkey or chicken can be used instead of beef.
- Vegetable broth can be used instead of beef broth.
- Frozen okra can be used instead of fresh okra.
Variations:
- Add diced potatoes or carrots for extra vegetables.
- Use different spices, such as chili powder or curry powder, for a different flavor profile.
- Add a can of drained and rinsed chickpeas for extra protein.
Tips and tricks:
- Be sure to slice the okra into small pieces so it cooks evenly.
- If you don't like the texture of okra, you can substitute it with green beans or zucchini.
- Serve with rice or crusty bread to soak up the flavorful broth.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the stew in a pot over low heat until heated through.
Presentation ideas:
Serve the stew in individual bowls with a sprinkle of chopped fresh herbs on top.
Garnishes:
Chopped fresh herbs, such as parsley or cilantro, make a great garnish for this stew.
Pairings:
This stew pairs well with crusty bread, rice, or a side salad.
Suggested side dishes:
- Garlic bread
- Roasted vegetables
- Couscous
Troubleshooting advice:
- If the stew is too thick, add more broth or water to thin it out.
- If the okra is slimy, try soaking it in vinegar or lemon juice before cooking.
Food safety advice:
Be sure to cook the ground beef to an internal temperature of 160°F to ensure it is safe to eat.
Food history:
Bologi stew is a traditional African dish that is typically made with leafy greens and meat.
Flavor profiles:
This stew has a rich and savory flavor with a hint of spice from the paprika and cumin.
Serving suggestions:
Serve this stew with a side of rice or crusty bread to soak up the flavorful broth.
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Region: West African