Palm Oil Stew Ingredients, Recipe, Method of Preparation, Calories

Palm oil stew is one of the local delicacies in West Africa made out of typical grandma’s recipe. The taste might be different according to each individual’s method of preparation, however, the ingredients are mostly the same.

The very much coveted food can be served and eaten with boil white rice or yam There are four major ingredients required for preparing a delicious palm oil stew including palm oil, crayfish, dry fish and egg which enriches the taste of this African dish.

Ingredients for Palm Oil Stew:

Below is a complete list of ingredients, including the aforementioned ones, that can be used to prepare the palm oil stew and they are as follows:

1. Variety/assorted meat

2. 1 big sized dry fish

3.  4 boiled eggs

4.  1½ cup of palm oil

5. 4 medium-sized onions

6. 5 red bell pepper (tatashe)

7. 10 pieces of fresh pepper

8. 2 scotch bonnet (called ata rodo in the local dialect)

9. 4 pieces of fresh garlic

10. 3 tbsp of grounded crayfish

11.  Curry and thyme

12. 5 cubes of seasoning

13. Salt to taste

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Recipe and method of preparation (frying)

1. Wash the meat thoroughly and put in a pot,  add one bulb of sliced onion, two cubes of seasoning, salt to taste and 2 cups of water – just enough to boil the meat until it is tender. There’s no need for too much water since the palm oil stew is supposed to be thick, not watery.

2. While the meat boils, wash and blend the onions, bell pepper, scotch bonnet and the onions together into a pulp. Debone the dry fish and shred into small but broad pieces.

3. Take out another clean dry pot and pour palm oil with diced garlic (the garlic gives the oil a great smell)

4. Allow content to fry for three minutes under a low heat, then add the remaining diced onions, the shredded fish, two cubes of seasoning and stir for a while.

5. Then add the ground crayfish, thyme and curry and continue to fry for 10 minutes on a medium heat and keep stirring occasionally to avoid burning.

6. Pour the cooked meat with the gravy into the cooking sauce and allow to cook for an additional 20 minutes under low heat.

7. Add the boiled egg into the stew and continue to cook for few more minutes. Serve hot with boiled rice or yam.

Calories in Palm oil stew

The number of calories found in palm oil is very high considering the fact that it contains saturated fatty acid. There are about 1.5 grams saturated fat to each 2-tablespoon serving and a diet high in saturated fat has been linked to high risk of heart disease and high cholesterol levels. A tablespoon of palm oil contains as much as 120.2 calories,  total fat 13.6 g: of which saturated = 6.7 g; monosaturated fat = 5g; and polyunsaturated = 1.3 g.