Ingredients with Measurements:
- 1 lb. lapen (dried fish)
- 2 tbsp. vegetable oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tsp. ginger, grated
- 2 tomatoes, chopped
- 1 tsp. paprika
- 1 tsp. cumin
- 1 tsp. coriander
- 1 tsp. turmeric
- 1 tsp. salt
- 4 cups water
- 2 potatoes, peeled and cubed
- 1 carrot, peeled and sliced
- 1 bell pepper, chopped
- 1 cup green beans, trimmed
- 1 cup okra, sliced
- 1 cup spinach, chopped
- 1 tbsp. lemon juice
Special equipment needed:
- Large pot
- Wooden spoon
Step-by-step instructions:
1. Rinse the lapen in cold water and soak in hot water for 30 minutes.
2. Drain the lapen and remove any bones or skin. Set aside.
3. Heat the vegetable oil in a large pot over medium heat.
4. Add the onion, garlic, and ginger. Cook for 2-3 minutes until softened.
5. Add the chopped tomatoes, paprika, cumin, coriander, turmeric, and salt. Stir to combine.
6. Add the lapen and water to the pot. Bring to a boil, then reduce heat to low and simmer for 30 minutes.
7. Add the potatoes, carrot, and bell pepper to the pot. Simmer for 10 minutes.
8. Add the green beans and okra to the pot. Simmer for an additional 10 minutes.
9. Add the spinach and lemon juice to the pot. Stir to combine.
10. Serve hot with rice or bread.
Time:
Preparation time: 45 minutes
Cooking time: 50 minutes
Temperature:
Medium heat for sautéing, boiling, and simmering.
Serving size:
This recipe serves 4-6 people.
Nutritional information:
Calories: 250
Fat: 8g
Carbohydrates: 30g
Protein: 18g
Fiber: 7g
Substitutions for ingredients:
- Lapen can be substituted with any dried fish.
- Vegetable oil can be substituted with any cooking oil.
- Okra can be substituted with green peas or zucchini.
Variations:
- Add shrimp or chicken for a non-vegetarian version.
- Add coconut milk for a creamier texture.
- Add chili peppers for a spicier version.
Tips and tricks:
- Soak the lapen in hot water to soften it before cooking.
- Remove any bones or skin from the lapen before cooking.
- Use fresh vegetables for the best flavor.
- Adjust the amount of spices to your liking.
Storage instructions:
Store any leftovers 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 a large bowl with rice or bread on the side.
Garnishes:
Garnish with fresh herbs such as cilantro or parsley.
Pairings:
Pair with a crisp salad or steamed vegetables.
Suggested side dishes:
Rice, bread, or roasted potatoes.
Troubleshooting advice:
- If the stew is too thick, add more water.
- If the stew is too thin, simmer for a few more minutes to thicken.
Food safety advice:
- Make sure to soak the lapen in hot water to kill any bacteria.
- Store any leftovers in the refrigerator and reheat thoroughly before consuming.
Food history:
Lapen stew is a traditional dish from West Africa, specifically from countries like Ghana and Nigeria.
Flavor profiles:
The stew has a rich and savory flavor with a hint of spice from the paprika and cumin.
Serving suggestions:
Serve the stew in a large bowl with rice or bread on the side.
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