Ingredients with Measurements:
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon ground ginger
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 can (14.5 ounces) diced tomatoes, undrained
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1/2 cup vegetable broth
- 1 large ripe plantain, peeled and cut into chunks
- 1 bunch soko, chopped (about 4 cups)
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
- Cutting board and knife
Step-by-step instructions:
1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the onion and garlic and sauté for 2-3 minutes until softened.
3. Add the ginger, coriander, cumin, smoked paprika, cinnamon, turmeric, salt, and black pepper. Stir well and cook for 1-2 minutes until fragrant.
4. Add the diced tomatoes, chickpeas, and vegetable broth. Stir well and bring to a simmer.
5. Add the plantain chunks and soko to the pot. Stir well and cover with a lid.
6. Simmer for 20-25 minutes until the plantain is tender and the soko is wilted.
7. Serve hot with rice or bread.
- Time:
Preparation time: 10 minutes
- Cooking time: 30 minutes
Temperature:
- Medium heat
Serving size:
- 4 servings
Nutritional information:
- Calories: 280
- Fat: 8g
- Carbohydrates: 47g
- Fiber: 10g
- Protein: 9g
Substitutions for ingredients:
- Olive oil: can be substituted with any other cooking oil
- Onion: can be substituted with shallots or leeks
- Garlic: can be substituted with garlic powder
- Ground ginger: can be substituted with fresh ginger root
- Ground coriander: can be substituted with ground cilantro seeds
- Ground cumin: can be substituted with ground caraway seeds
- Smoked paprika: can be substituted with regular paprika or chili powder
- Ground cinnamon: can be substituted with cinnamon sticks
- Ground turmeric: can be substituted with fresh turmeric root or turmeric powder
- Diced tomatoes: can be substituted with fresh tomatoes or tomato sauce
- Chickpeas: can be substituted with any other canned or cooked beans
- Vegetable broth: can be substituted with chicken or beef broth
- Plantain: can be substituted with sweet potato or butternut squash
- Soko: can be substituted with spinach or kale
Variations:
- Add some diced bell peppers or carrots for extra color and flavor.
- Use different spices or spice blends to customize the flavor to your liking.
- Add some cooked chicken or shrimp for extra protein.
- Use different types of beans or legumes for variety.
- Add some coconut milk for a creamier texture.
Tips and tricks:
- Peel the plantain before cutting it into chunks.
- Use a sharp knife to chop the soko into bite-sized pieces.
- Stir the stew occasionally to prevent sticking or burning.
- Adjust the seasoning to your taste by adding more salt, pepper, or spices as needed.
- Serve the stew with some fresh herbs or chopped nuts for extra crunch and flavor.
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 or microwave until heated through.
Presentation ideas:
- Serve the stew in bowls or plates with some rice or bread on the side.
- Garnish with some fresh herbs or chopped nuts for extra color and flavor.
Garnishes:
- Fresh cilantro or parsley
- Chopped peanuts or cashews
- Sliced avocado or lime wedges
Pairings:
- Rice or quinoa
- Naan or pita bread
- Salad or roasted vegetables
Suggested side dishes:
- Roasted sweet potatoes or carrots
- Grilled chicken or fish
- Steamed broccoli or green beans
Troubleshooting advice:
- If the stew is too thick, add some more vegetable broth or water to thin it out.
- If the stew is too thin, simmer it uncovered for a few more minutes to thicken it up.
Food safety advice:
- Make sure to cook the stew to an internal temperature of 165°F to ensure that it is safe to eat.
- Store any leftovers in the refrigerator within 2 hours of cooking.
Food history:
- Soko is a leafy green vegetable that is popular in West African cuisine.
- Plantains are a starchy fruit that is similar to bananas but is usually cooked before eating.
Flavor profiles:
- This stew has a rich and spicy flavor with a hint of sweetness from the plantains.
Serving suggestions:
- Serve this stew as a main course for lunch or dinner.
- It is also a great option for meal prep or batch cooking.
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Region: West African