Nigerian vegetable stew without frying
When I started enjoying cooking, weekends often meant long hours in the kitchen trying out different meals. One of my favorite discoveries was preparing Nigerian vegetable stew without frying. This dish quickly stood out because it kept all the flavor of traditional stew while reducing the heavy oil that often made it feel too rich.
That was how I started preparing Nigerian vegetable stew without frying, and it quickly became a favorite recipe.
From a health perspective, skipping frying has clear benefits. Too much oil adds unnecessary calories and can increase risks of weight gain and high cholesterol. Cooking without frying keeps the vitamins in your vegetables more intact, especially vitamin C and antioxidants that are easily destroyed by too much heat and oil. You get a lighter, healthier meal that still delivers the full Nigerian taste you love
Ingredients for cooking Nigerian stew without frying
8 medium fresh tomatoes
3 red fresh peppers
2 large onions
ginger( 1 thumb size)
1 teaspoon of blended garlic
1 small sachet tomato paste(about 4 tablespoons) optional
3 tablespoons vegetable oil
2 cups chopped green vegetable, spinach or ugu leaves
1 teaspoon thyme
1 teaspoon curry powder
2 seasoning cubes
1 powder seasoning (optional)
salt to taste
protein of choice(boiled chicken, beef or fish)
Instructions on how to cook Nigerian vegetable stew
Blend the base
slice or blend the fresh tomatoes, pepper and 1 onion. Also blend your ginger and garlic until smooth.
Steam the mix
pour the blended mixture into a pot and allow it to cook on medium heat until most of the water dries up. This step removes the sour taste without frying it.
Add flavor
Slice the remaining onion and add it to the pot with a small amount of oil. Also add your tomato paste if using.
Note: Use a healthy vegetable oil.
season
Add thyme, curry powder, seasoning cubes, seasoning powder and salt. Stir well.
Add protein
Add in your pre-cooked chicken, beef or fish and allow it simmer in the sauce for 10 minutes so the flavors soak in.
Add your vegetables
Add your chopped spinach, green or ugu leaves. Stir gently and allow to cook for 3 minutes.
Serve hot
You can enjoy your stew with rice, yam, plantain or any dish you prefer.
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