Best African Cabbage Stew Recipes
CABBAGE BREDIE (STEW)
In the Cape Maly Cookbook by Faldelah Williams she says that Bredies is an old Cape name for a dish of meat and vegetables stewed together so that the flavours intermingle and it is impossible to separate the one from the other. The unique flavour of the bredie is determined by the vegetable used. Although almost any vegetable can be used the meat is almost always lamb or mutton. Mutton is ideal for bredies as the long slow simmering tenderizes it and brings out the full flavour. Recipes for bredies have been handed down through many generations and they changed very little in character over the years. The flavour is delicious that there is no need for additional herbs and spices.
Provided by muffin207
Categories Stew
Time 3h
Yield 4-6 serving(s)
Number Of Ingredients 17
Steps:
- NOTE: IF USING CABBAGE OMIT WATER OR USE SPARINGLY SO POT DOES NOT BURN AS CABBAGE DRAWS A LOT OF WATER.
- Heat oil in heavy casserole or soup pot. Add cloves, peppercorns, and allspice. Once it starts sizzling add onions. Brown your onions nicely (my mom always said that if you brown the onions to a nice golden colour you will have a better tasting and looking bredie; not browning the onions nicely will give you a grey colour bredie which we don't want).
- Add meat and simmer slowly till meat is done and well browned.
- Add salt, chillies, ginger and garlic paste and sugar and half cup water. Bring to a boil and simmer for about 10 minutes until flavours are well blended.
- Add your cabbage/ cauliflower and potatoes and cook until vegetables are soft about 20 minutes. Use the remaining water only if you find that it is necessary, (the pot is becoming dry).
- Sprinkle with nutmeg before serving.
- Serve with white rice and sambals and atjar. Cucumber and onion sambal goes well with this dish.
- Peel cucumber grate it then put 5ml salt and let it sit for 10-15 minutes. Squeeze moisture out. Add some slice onion, 1 green chilie chopped, 5ml sugar and 30 ml vinegar. Good with hot curries.
Nutrition Facts : Calories 268.7, Fat 7.5, SaturatedFat 1.1, Sodium 890.4, Carbohydrate 48, Fiber 11.1, Sugar 11, Protein 6.9
WEST AFRICAN BEEF STEW
"My husband and I run a dorm for missionaries' children, who live and work with us in Yamoussoukro while their parents work in the interior. This traditional African dish is easy to Ameericanize and tastes great."
Provided by Taste of Home
Categories Dinner
Time 1h20m
Yield 6 servings.
Number Of Ingredients 12
Steps:
- In a Dutch oven, brown steak and onions in oil. Add garlic; cook 1 minute longer. Add water and bouillon; bring to a boil. Reduce heat; cover and simmer for 40-45 minutes or until meat is tender. , Stir in the cabbage, green peppers and zucchini. Bring to a boil. Reduce heat; cover and simmer for 8-10 minutes or until vegetables are tender. , Just before serving, stir in peanut butter and sprinkle with cayenne. Serve with rice if desired. Freeze option: Freeze cooled stew in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little broth or water if necessary. Just before serving, stir in peanut butter and sprinkle with cayenne. Serve with rice if desired.
Nutrition Facts : Calories 255 calories, Fat 11g fat (3g saturated fat), Cholesterol 46mg cholesterol, Sodium 628mg sodium, Carbohydrate 12g carbohydrate (5g sugars, Fiber 4g fiber), Protein 28g protein. Diabetic Exchanges
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African Cabbage Stew Recipes: A Delicious and Nutritious Dish
Cabbage is a popular vegetable that can be used in a variety of dishes. It's not only tasty but also packed with essential vitamins and minerals, making it a nutritious food. African cabbage stews are one of the most popular traditional dishes in many African countries. It consists of a variety of vegetables including cabbage, tomatoes, onions, carrots, and seasonings. The dish is usually served with rice, bread, or potatoes. In this article, we will explore what African cabbage stew recipes are, its ingredients, and its benefits.Ingredients of African Cabbage Stew:
The ingredients of the African cabbage stew vary depending on the country it's being made in. Here are some common ingredients:- 1 small cabbage, chopped
- 2 medium-sized onions, diced
- 2-3 garlic cloves, minced
- 2-3 tomatoes diced
- 1-2 carrots, sliced
- 1-2 potatoes, diced
- 1-2 bell peppers, sliced
- 1-2 tablespoons vegetable oil
- 1-2 teaspoons paprika or cayenne pepper
- 1-2 teaspoons ground cumin
- 1-2 teaspoons ground coriander
- Salt and pepper
- 2-3 cups water or vegetable broth
How to Make African Cabbage Stew:
The process of making African cabbage stew is pretty straightforward. Follow these steps to make it:- Heat oil in a pot over medium heat.
- Add onions and garlic, and cook for 2-3 minutes or until the onions are translucent.
- Add the carrots, potatoes, and bell peppers to the pot, and cook for 5-7 minutes.
- Add the chopped cabbage to the pot, and stir well.
- Add water or vegetable broth to the pot, and bring it to a boil.
- Add the chopped tomatoes, paprika, cumin, coriander, salt, and pepper to the pot. Stir well.
- Reduce the heat to low, and let the stew simmer for 20-30 minutes or until the vegetables are tender.
- Adjust the seasoning to your preferences, and serve the stew hot with rice, bread, or potatoes.
Benefits of African Cabbage Stew:
African cabbage stew is packed with essential vitamins and minerals that have numerous health benefits. Here are some of the benefits of African cabbage stew:- Rich in Vitamins: Cabbage is packed with essential vitamins including Vitamin C, K, B6, and Foliate. These vitamins help maintain good health and boost immunity.
- Rich in Minerals: Cabbage is also rich in essential minerals including Calcium, Potassium, Iron, and Magnesium. These minerals help build strong bones and boost overall health.
- Low in Calories: African cabbage stew is a low-calorie dish, making it ideal for people who are trying to lose weight.
- Rich in Fiber: The dish is high in fiber which helps regulate digestion and maintains good gastrointestinal health.
- Good for Heart Health: African cabbage stew is rich in antioxidants that promote heart health by reducing inflammation and regulating blood pressure.
- Good for Eye Health: Cabbage is rich in Vitamin A which promotes good eyesight and prevents age-related macular degeneration.
Conclusion:
African cabbage stew is a flavorful and nutritious dish that can be enjoyed by everyone. The dish is easy to make and can be customized to your preferences. It is a great way to incorporate different vegetables into your diet and reap the numerous health benefits. So, next time you are looking for a delicious and healthy meal idea, try making African cabbage stew.
African cabbage stew is a flavorful and hearty dish that is widely enjoyed across the continent. This dish is perfect for those who are looking for a comforting and nutritious meal that can be easily made at home. In this article, we provide valuable tips on how to make the perfect African cabbage stew recipe.
Tip 1: Choose the right cabbage
When making African cabbage stew, it is important to choose the right type of cabbage. The most common type of cabbage used in African cuisine is green cabbage. This type of cabbage is sturdy and has a mild flavor, which makes it perfect for stews.How to choose the right cabbage:
- Look for cabbage heads that are firm and heavy for their size.
- Avoid cabbage heads that have wilted leaves, brown spots, or are cracked.
- Fresh cabbage should have a vibrant green color and the leaves should be tightly packed.
Tip 2: Use the right spices
Spices are an important component of African cuisine and play a crucial role in creating the unique flavors of African cabbage stew. The most commonly used spices in African cabbage stew recipes are curry powder, cumin, coriander, and paprika.How to use spices in African cabbage stew:
- Start by sautéing onions and garlic in oil.
- Add spices to the onions and garlic and sauté for a few minutes to release the flavors.
- For a milder flavor, start with smaller amounts of spices and gradually add more as needed.
Tip 3: Add protein
Adding protein to African cabbage stew not only makes it a more satisfying meal, but it also adds important nutrients to the dish. The most common proteins used in African cabbage stew are chicken, beef, or lamb. Vegetarian options include chickpeas, lentils, or tofu.How to add protein to African cabbage stew:
- Cook the protein before adding it to the stew.
- Cut the protein into small pieces to ensure it cooks evenly.
- For vegetarian options, canned beans can be used as a quick and easy protein source.
Tip 4: Use fresh ingredients
Fresh ingredients are key to creating a flavorful and aromatic African cabbage stew. Fresh ingredients like tomatoes, peppers, and herbs provide a depth of flavor and complexity to the dish.How to use fresh ingredients in African cabbage stew:
- Use fresh tomatoes rather than canned tomatoes for a fresher taste.
- Chop fresh herbs like cilantro or parsley and sprinkle them on top of the stew before serving.
- Use fresh peppers like jalapeño or habanero for a spicy kick.
Tip 5: Don't forget the liquid
African cabbage stew requires a liquid to simmer in to create a rich and flavorful broth. The two most common liquids used in African cabbage stew are water and chicken broth. Vegetable broth can be used for a vegetarian option.How to add liquid to African cabbage stew:
- Use chicken or vegetable broth for a richer flavor.
- Adjust the amount of liquid depending on how thick or thin you want the stew to be.
- Be sure to simmer the stew for enough time to allow the flavors to blend.
Tip 6: Serve with the right accompaniments
African cabbage stew is often served with a side of rice, bread, or plantains. These accompaniments provide a additional texture and flavor that complement the stew.How to serve African cabbage stew:
- Pair the stew with rice, bread, or plantains for a complete meal.
- Drizzle hot sauce or add chopped chilies for additional spice.
- Top the stew with chopped peanuts or cashews for additional crunch.