Ingredients with Measurements:
- 1 lb of beef, cut into small cubes
- 2 ripe plantains, peeled and sliced
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 tbsp of tomato paste
- 1 tsp of smoked paprika
- 1 tsp of cumin
- 1 tsp of salt
- 1/2 tsp of black pepper
- 2 cups of water
- 2 tbsp of vegetable oil
Special equipment needed:
- Large skillet or Dutch oven
Step-by-step instructions:
1. Heat the vegetable oil in a large skillet or Dutch oven over medium-high heat.
2. Add the beef cubes and cook until browned on all sides, about 5-7 minutes.
3. Remove the beef from the skillet and set aside.
4. In the same skillet, add the onion, garlic, red and green bell peppers, and sauté until the vegetables are tender, about 5 minutes.
5. Add the tomato paste, smoked paprika, cumin, salt, and black pepper, and stir until well combined.
6. Add the beef back to the skillet and pour in the water.
7. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 30 minutes.
8. Add the sliced plantains to the skillet and continue to simmer for an additional 15-20 minutes, or until the plantains are tender and the beef is fully cooked.
9. Serve hot.
Time:
Preparation time: 15 minutes
Cooking time: 50-60 minutes
5. Temperature:
Medium-high heat for browning the beef, medium-low heat for simmering the stew.
Serving size:
This recipe serves 4-6 people.
Nutritional information:
Calories per serving: 330
Total fat: 12g
Saturated fat: 3g
Cholesterol: 70mg
Sodium: 650mg
Total carbohydrates: 29g
Dietary fiber: 4g
Sugar: 13g
Protein: 28g
Substitutions for ingredients:
- Beef can be substituted with chicken or lamb.
- Tomato paste can be substituted with tomato sauce or crushed tomatoes.
- Smoked paprika can be substituted with regular paprika or chili powder.
- Vegetable oil can be substituted with olive oil or canola oil.
Variations:
- Add diced potatoes or carrots for extra vegetables.
- Use sweet potatoes instead of plantains.
- Add a can of black beans or kidney beans for extra protein.
Tips and tricks:
- Make sure to brown the beef well for maximum flavor.
- Use ripe plantains that are slightly soft to the touch.
- Adjust the seasoning to your taste preferences.
Storage instructions:
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the stew in a saucepan over medium heat until heated through.
Presentation ideas:
Serve the stew in individual bowls with a spoonful of rice or quinoa on top.
Garnishes:
Sprinkle chopped cilantro or parsley on top of the stew for added freshness.
Pairings:
Serve with a side of crusty bread or cornbread.
Suggested side dishes:
- Rice or quinoa
- Cornbread
- Roasted vegetables
Troubleshooting advice:
- If the stew is too thick, add more water or broth to thin it out.
- If the plantains are not tender enough, continue to simmer the stew until they are fully cooked.
Food safety advice:
- Make sure to cook the beef to an internal temperature of 145°F to ensure it is safe to eat.
- Store any leftovers in the refrigerator within 2 hours of cooking.
Food history:
Likëngë is a traditional stew from Cameroon that is typically made with beef or lamb and vegetables.
Flavor profiles:
This stew has a rich and savory flavor with a slight sweetness from the plantains.
Serving suggestions:
Serve this stew as a main course for a hearty and satisfying meal.
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