Ingredients with Measurements:
- 2 tablespoons of olive oil
- 1 large onion, diced
- 2 cloves of garlic, minced
- 1 teaspoon of freshly grated ginger
- 2 teaspoons of ground cumin
- 1 teaspoon of ground coriander
- 1 teaspoon of smoked paprika
- 1 teaspoon of ground turmeric
- 1 teaspoon of sea salt
- 1/2 teaspoon of freshly ground black pepper
- 1 large calabash, peeled, seeded and diced
- 2 large plantains, peeled and diced
- 2 cups of vegetable broth
- 1/2 cup of coconut milk
- 2 tablespoons of freshly chopped cilantro
Special Equipment Needed:
- Large pot
- Knife
- Cutting board
- Wooden spoon
Step-by-Step Instructions:
1. Heat the olive oil in a large pot over medium-high heat.
2. Add the onion and garlic and sauté for 5 minutes, stirring occasionally.
3. Add the ginger, cumin, coriander, paprika, turmeric, salt and pepper and sauté for another 2 minutes.
4. Add the calabash and plantains and stir to combine.
5. Add the vegetable broth and bring to a boil.
6. Reduce the heat to low and simmer for 20 minutes, stirring occasionally.
7. Add the coconut milk and simmer for another 10 minutes.
8. Stir in the cilantro and remove from the heat.
Time:
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Temperature: Medium-High
Serving Size: 4
Nutritional Information:
Calories: 250
Fat: 11 g
Carbohydrates: 33 g
Protein: 5 g
Substitutions for Ingredients:
- Olive oil can be substituted with any other cooking oil.
- Onion can be substituted with shallots.
- Plantains can be substituted with sweet potatoes.
- Vegetable broth can be substituted with chicken broth.
- Coconut milk can be substituted with heavy cream.
Variations:
- This stew can be made with any other vegetables such as carrots, potatoes, or squash.
- This stew can be made with any other type of protein such as chicken, beef, or shrimp.
Tips and Tricks:
- Make sure to peel and dice the calabash and plantains before adding them to the pot.
- If the stew is too thick, add a little more vegetable broth or coconut milk.
Storage Instructions:
Store in an airtight container in the refrigerator for up to 5 days.
Reheating Instructions:
Reheat in a pot over medium-low heat until warmed through.
Presentation Ideas:
Serve with a dollop of Greek yogurt and freshly chopped cilantro.
Garnishes:
- Greek yogurt
- Freshly chopped cilantro
Pairings:
- Rice
- Naan
- Quinoa
Suggested Side Dishes:
- Roasted vegetables
- Salad
- Roasted potatoes
Troubleshooting Advice:
- If the stew is too thick, add a little more vegetable broth or coconut milk.
- If the stew is too thin, simmer for a few more minutes.
Food Safety Advice:
- Store in an airtight container in the refrigerator for up to 5 days.
- Reheat in a pot over medium-low heat until warmed through.
Food History:
Calabash and plantain stew is a traditional dish from West Africa. It is a hearty and flavorful stew that is often served with rice or other grains.
Flavor Profiles:
This stew has a savory and slightly sweet flavor from the combination of vegetables, spices, and coconut milk.
Serving Suggestions:
Serve with a dollop of Greek yogurt and freshly chopped cilantro.
Related Categories
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Region: West African