Ingredients with Measurements:
- 2 cups of corn flour
- 1 cup of water
- 1 pound of beef
- 1 onion, chopped
- 2 tomatoes, chopped
- 1 tablespoon of tomato paste
- 1 cup of okra, sliced
- 1/2 cup of egusi seeds
- 1/4 cup of palm oil
- Salt and pepper to taste
Special equipment needed:
- Mortar and pestle
- Large pot
Step-by-step instructions:
1. In a large pot, add the beef, onion, tomatoes, tomato paste, salt, and pepper. Cover with water and bring to a boil. Reduce heat and let simmer for 30 minutes.
2. In a mortar and pestle, grind the egusi seeds until they become a fine powder.
3. Add the egusi powder to the pot and stir well. Let it cook for 10 minutes.
4. In a separate pot, bring the water to a boil. Add the corn flour and stir well. Reduce heat and let it cook for 10 minutes, stirring occasionally.
5. Using a wooden spoon, stir the corn flour mixture until it becomes smooth and elastic. Form the mixture into small balls and set aside.
6. In a pan, heat the palm oil and add the sliced okra. Cook for 5 minutes until the okra is tender.
7. Add the okra to the pot with the beef and egusi. Stir well and let it cook for another 10 minutes.
8. Serve the Tuo Zaafi with the okra and egusi stew on top.
Time:
Preparation time: 20 minutes
Cooking time: 1 hour
Temperature:
Medium heat
Serving size:
4-6 servings
Nutritional information:
Calories: 450
Fat: 20g
Carbohydrates: 35g
Protein: 30g
Substitutions for ingredients:
- Beef can be substituted with chicken or lamb.
- Corn flour can be substituted with cassava flour.
Variations:
- Add spinach or kale to the okra and egusi stew.
- Use pumpkin seeds instead of egusi seeds.
Tips and tricks:
- Make sure to stir the corn flour mixture well to avoid lumps.
- Add more water if the stew is too thick.
- Adjust the seasoning to your taste.
Storage instructions:
Store the Tuo Zaafi and stew separately in airtight containers in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the Tuo Zaafi and stew separately in the microwave or on the stove.
Presentation ideas:
Serve the Tuo Zaafi and stew in a large bowl with a spoon.
Garnishes:
Garnish with chopped cilantro or parsley.
Pairings:
Serve with a side of plantains or yams.
Suggested side dishes:
- Fried plantains
- Steamed yams
- Jollof rice
Troubleshooting advice:
- If the stew is too thick, add more water.
- If the corn flour mixture is too dry, add more water.
Food safety advice:
- Make sure to cook the beef thoroughly.
- Wash your hands and utensils before and after handling raw meat.
Food history:
Tuo Zaafi is a traditional Ghanaian dish made with corn flour and served with a stew. It is a popular dish in the northern region of Ghana.
Flavor profiles:
The Tuo Zaafi is soft and slightly sweet, while the stew is savory and slightly spicy.
Serving suggestions:
Serve the Tuo Zaafi and stew as a main course for lunch or dinner.
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Region: Ghanaian