Superkanja

Superkanja Recipe from Gambia: Beef, Chicken, and Okra in a Spicy Curry Sauce

Region / culture: Gambia | Servings: 6

Introduction

Superkanja is a traditional Gambian dish that is packed with flavor and nutrients. This hearty stew is made with a combination of fish, beef, okra, and a variety of spices. It is a popular dish in Gambia and is often served with rice.

History

Superkanja has been a staple in Gambian cuisine for generations. It is a dish that is often prepared for special occasions and family gatherings. The combination of fish and beef in this stew is a reflection of the rich culinary traditions of Gambia.

Ingredients

1 small onion
1 fish
0.5 lb (227 g) beef
0.5 - 1 cup red palm oil
2 10 oz (283 g) boxes of frozen cut okra
2 fresh hot peppers
1 tsp of red pepper
4 chicken or beef maggi cubes
1 tsp of salt
0.5 tsp of curry
8 cups of water

How to prepare

Clean and boil the fish in 8 cups of water until it is done, about 10–15 minutes.
Remove the fish from the pan and add the beef.
Thaw and rinse the okra.
Add the okra to the pan.
Pull the fish from the bones and put it into the pot.
Continue boiling the water and add onions, fresh hot pepper, maggi cubes, salt, and curry.
Boil the superkanja until it thickens and has about one cup of water left.
Add red palm oil and reduce the heat to medium.
Continue cooking while stirring.
The superkanja will be done when the palm oil comes to the top.
Instead of using fresh fish, you can save yourself time and use fillet of fish.
Gambians enjoy the palm oil, however, you may change this according to your liking.
After the palm oil reaches the top, you may serve it over cooked rice.

Variations

Add additional vegetables such as bell peppers or tomatoes for extra flavor and nutrients.
Use chicken or lamb instead of beef for a different twist on this dish.
Experiment with different spices and seasonings to customize the flavor to your liking.

Cooking Tips & Tricks

Be sure to clean the fish thoroughly before boiling it to remove any impurities.

- Thaw and rinse the okra before adding it to the stew to ensure it cooks evenly.

- Stir the stew frequently to prevent it from sticking to the bottom of the pan.

- Adjust the amount of red palm oil to suit your taste preferences.

Serving Suggestions

Superkanja is traditionally served over cooked rice, but it can also be enjoyed on its own or with a side of bread.

Cooking Techniques

Boiling, simmering, and stirring are the main cooking techniques used in preparing superkanja.

Ingredient Substitutions

If you are unable to find red palm oil, you can substitute with vegetable oil or coconut oil. Additionally, you can use any type of fish or beef that you prefer in this recipe.

Make Ahead Tips

Superkanja can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat on the stove before serving.

Presentation Ideas

Garnish superkanja with fresh herbs such as parsley or cilantro for a pop of color and freshness.

Pairing Recommendations

Superkanja pairs well with a side salad or steamed vegetables for a complete and balanced meal.

Storage and Reheating Instructions

Store any leftovers of superkanja in an airtight container in the refrigerator for up to 3 days. Reheat on the stove or in the microwave until heated through.

Nutrition Information

Calories per serving

Each serving of superkanja contains approximately 300 calories.

Carbohydrates

Superkanja is a carbohydrate-rich dish due to the addition of rice as a serving suggestion. Each serving contains approximately 30 grams of carbohydrates.

Fats

The red palm oil used in superkanja adds healthy fats to the dish. Each serving contains approximately 15 grams of fat.

Proteins

The combination of fish and beef in superkanja provides a good amount of protein. Each serving contains approximately 20 grams of protein.

Vitamins and minerals

Superkanja is a rich source of vitamins and minerals, including vitamin A, vitamin C, iron, and calcium.

Alergens

Superkanja contains fish and beef, which may be allergens for some individuals. Be sure to check for any food allergies before preparing this dish.

Summary

Superkanja is a nutritious and flavorful dish that provides a good balance of carbohydrates, fats, proteins, vitamins, and minerals.

Summary

Superkanja is a delicious and nutritious Gambian stew that is sure to become a favorite in your household. With a combination of fish, beef, okra, and spices, this dish is packed with flavor and goodness. Enjoy it with rice or on its own for a satisfying meal.

How did I get this recipe?

I vividly remember the moment I discovered this recipe for Superkanja. It was a hot summer day in the bustling market of Dakar, Senegal. I had been wandering through the stalls, taking in the sights and sounds of the vibrant marketplace when I stumbled upon a small food stall tucked away in a corner.

The aroma of spices and herbs wafted through the air, drawing me closer to the stall. I could see a group of women huddled around a large cauldron, stirring and laughing as they cooked. Intrigued, I made my way over to them and struck up a conversation.

I soon learned that they were making Superkanja, a traditional Senegalese dish that is a staple in many households. The women graciously invited me to watch and learn as they prepared the dish, sharing their secrets and techniques with me.

As I watched the women work, I was captivated by the way they moved with such grace and precision in the kitchen. Each ingredient was added with care and attention, creating a symphony of flavors that danced on my tongue.

The main ingredients of Superkanja are okra, fish, tomatoes, onions, and a variety of spices. The dish is known for its rich and savory broth, which is created by simmering the ingredients together for hours until they meld into a delicious harmony.

I watched as the women chopped the vegetables, cleaned the fish, and stirred the pot with a practiced hand. They shared stories of their own grandmothers and the recipes that had been passed down through generations, each one adding their own unique twist to the dish.

After hours of simmering, the Superkanja was finally ready. The women ladled the steaming stew into bowls and invited me to join them for a taste. I eagerly accepted, taking my first bite of the dish that had captured my heart.

The flavors exploded in my mouth, a burst of tangy tomatoes, earthy okra, and tender fish. The spices lingered on my tongue, warming me from the inside out. I was hooked.

I spent the rest of the day with the women, sharing stories and laughter as we enjoyed our meal together. They taught me the recipe for Superkanja, passing down their knowledge and expertise to me.

I returned home that day with a full belly and a heart filled with gratitude. The recipe for Superkanja had become a treasure to me, a connection to a culture and a people who had welcomed me with open arms.

Over the years, I have made Superkanja countless times, each batch a tribute to those women in the market who had shared their love and passion for cooking with me. I have added my own touches to the recipe, experimenting with different ingredients and techniques to make it my own.

But no matter how many times I make it, the taste of Superkanja always brings me back to that hot summer day in Dakar, surrounded by the laughter and camaraderie of new friends. It is a dish that holds a special place in my heart, a reminder of the power of food to bring people together and create lasting memories.

I am grateful for the recipe for Superkanja, and for the women who shared it with me. It is a gift that I will cherish for the rest of my days, a taste of Senegal that I will pass down to future generations.