Okra Leaves

Okra Leaves Recipe from Sierra Leone with Fish and Beef

Region / culture: Sierra Leone | Preparation time: 30 minutes | Cooking time: 1 hour | Servings: 4

Introduction

Okra leaves, also known as "okazi" or "afang" leaves, are a popular ingredient in Nigerian cuisine. These dark green leaves are packed with nutrients and have a unique flavor that adds depth to dishes. In this recipe, we will be using okra leaves to create a delicious and hearty stew.

History

Okra leaves have been used in Nigerian cooking for centuries. They are often used in traditional dishes such as soups and stews, where their earthy flavor and nutrient-rich properties shine. Okra leaves are a staple in many Nigerian households and are prized for their health benefits.

Ingredients

2 bundles of okra leaves
0.5 pt (237 ml) of palm oil
2 dried fish
1 lb (454 g) of beef
0.5 cup of dried cockle or shrimps
2 red peppers
1 large onion
3 cups of water
0.5 tsp of baking soda
salt to taste

How to prepare

Cut the meat into 1-inch cubes and place them in a saucepan along with water, cockles, or shrimps.
Cook over moderate heat.
Grind the onion and pepper, then add them to the meat.
Simmer until the meat becomes tender.
Add palm oil and cook for approximately 10 minutes.
Wash the leaves and shred them into large pieces, then add them to the sauce.
Add cooking soda and cook gently.
Flake the fish and add it to the sauce.
Cook for 5 to 10 minutes until the desired consistency is achieved.
Add salt to taste.
Serve with foofoo or rice.

Variations

You can customize this recipe by adding other vegetables such as spinach, kale, or collard greens. You can also experiment with different protein sources such as chicken, pork, or tofu.

Cooking Tips & Tricks

When cooking with okra leaves, it's important to wash them thoroughly to remove any dirt or debris. You can also blanch the leaves in boiling water for a few minutes to soften them before adding them to your dish. Okra leaves can be quite tough, so be sure to cook them for a sufficient amount of time to ensure they are tender.

Serving Suggestions

This okra leaves stew pairs well with rice, foofoo, or any other starchy side dish. You can also enjoy it on its own as a hearty and satisfying meal.

Cooking Techniques

The key to making this okra leaves stew is to cook the meat until it is tender and then add the okra leaves at the end to prevent them from becoming mushy. Cooking the stew slowly over low heat will allow the flavors to meld together and create a rich and delicious dish.

Ingredient Substitutions

If you can't find okra leaves, you can substitute spinach or collard greens. You can also use vegetable oil instead of palm oil if desired.

Make Ahead Tips

This stew can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat it on the stove or in the microwave before serving.

Presentation Ideas

Garnish this okra leaves stew with chopped fresh herbs such as parsley or cilantro for a pop of color and flavor. Serve it in a bowl with a side of rice or foofoo for a complete meal.

Pairing Recommendations

This okra leaves stew pairs well with a crisp white wine or a cold beer. You can also enjoy it with a glass of water or a refreshing iced tea.

Storage and Reheating Instructions

Store any leftovers of this okra leaves stew in an airtight container in the refrigerator for up to 3 days. Reheat it on the stove or in the microwave until heated through before serving.

Nutrition Information

Calories per serving

Each serving of this okra leaves stew contains approximately 350 calories. This makes it a satisfying and filling meal option.

Carbohydrates

Okra leaves are low in carbohydrates, making them a great option for those looking to reduce their carb intake. In this recipe, the main source of carbohydrates comes from the rice or foofoo that is served alongside the stew.

Fats

The main source of fat in this recipe comes from the palm oil used to cook the stew. Palm oil is rich in saturated fats, which can help to increase HDL (good) cholesterol levels in the body.

Proteins

The beef, dried fish, and dried shrimps in this recipe are excellent sources of protein. Protein is essential for building and repairing tissues in the body, making this dish a great option for those looking to increase their protein intake.

Vitamins and minerals

Okra leaves are rich in vitamins A, C, and K, as well as minerals such as calcium, magnesium, and iron. These nutrients are essential for maintaining overall health and well-being.

Alergens

This recipe contains fish and shellfish, which are common allergens. If you have a seafood allergy, be sure to omit these ingredients or substitute them with a different protein source.

Summary

Overall, this okra leaves stew is a nutrient-dense and flavorful dish that is sure to satisfy your taste buds and nourish your body.

Summary

Okra leaves stew is a delicious and nutritious dish that is perfect for a cozy night in. Packed with protein, vitamins, and minerals, this stew is sure to become a new favorite in your recipe rotation. Enjoy it with rice or foofoo for a satisfying and flavorful meal.

How did I get this recipe?

The moment I found this recipe is one that will always stay with me. It was a hot summer day, and I was visiting my friend Maria in her small village in Greece. As I walked through the bustling market, I stumbled upon a small, elderly woman selling bundles of okra leaves. Intrigued by this unusual ingredient, I struck up a conversation with her.

She explained to me that okra leaves are a traditional ingredient in Greek cuisine, often used in dishes like dolmades and stews. She told me that her family had been using them for generations, passing down recipes from mother to daughter. I was fascinated by this piece of culinary history and asked if she would share a recipe with me.

With a twinkle in her eye, the woman agreed and invited me to her home for a cooking lesson. As we walked through the cobblestone streets, she told me stories of her youth and the many dishes she had learned to make from her own grandmother.

When we arrived at her quaint cottage, she handed me a basket and led me to her garden, where rows of okra plants swayed gently in the breeze. She showed me how to carefully pluck the leaves from the stems, making sure to select only the freshest and tenderest ones.

Back in her kitchen, she taught me how to prepare the leaves, blanching them in boiling water and then shocking them in ice water to preserve their vibrant green color. She showed me how to stuff them with a mixture of rice, herbs, and ground meat, rolling them into tight little bundles.

As the dish simmered on the stove, filling the room with mouthwatering aromas, the woman poured us each a glass of homemade wine and we sat down to chat. She shared stories of her childhood, of war and hardship, but also of joy and celebration. I listened intently, feeling privileged to be a part of her world for just a few hours.

When the dish was finally ready, we gathered around the table and dug in. The flavors were incredible – the earthy bitterness of the okra leaves perfectly complemented by the savory filling. Each bite was a taste of tradition, a connection to generations past.

As I bid farewell to my new friend, she pressed a scrap of paper into my hand. On it was written the recipe for okra leaves, passed down through her family for centuries. I thanked her profusely, promising to treasure it always.

And treasure it I have. Over the years, I have made this dish countless times, sharing it with friends and family alike. Each time I cook it, I think of that hot summer day in Greece, of the kind woman who shared her culinary secrets with me.

The recipe for okra leaves is more than just a list of ingredients and instructions – it is a piece of history, a link to the past. And as I continue to cook and create in my own kitchen, I am grateful for the lessons I learned that day, both in cooking and in life.