SOFFIA MAGAZINE 6TH EDITION

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28 | SOFFIA MAGAZINE +220 9913854
SUPER KANJA(Okra Stew)Okra soup is a common local dish in the Gambia.It is normally served at lunchtime and you caneat it with rice or fufu. Okras are low in saturatedfat, sodium and very low in cholesterol. It isalso a good source of protein, riboflavin, niacinphosphorus, potassium, zinc, and copper. Okra isa good source of dietary fiber, vitamins A, C & K,vitamin B6, folate, calcium, magnesium, andmanganese. Here are the basic steps to cookingthis nutritious and healthy meal.INGREDIENTS:1 pound stewing beef or lamb, washed and cutinto 1” cubes4 quarts water½ pound piece of smoked fish1 medium onion, peeled and cut into chunks1 bunch of spring onions, trimmed and chopped1 or 2 habanero pepper (optional; carefullyseeded if you don’t want it too hot)1 teaspoon ground/powdered netetu (fermentedAfrican locust bean)Salt to taste1 large or 2 small Maggi cubes (OR substitutebeef bouillon cubes)1 or 2 boxes of frozen chopped “keren keren”(Okra Leaves)1 and ½ cups palm oil2 bags of chopped okraINSTRUCTIONS:1. In a pot, combine meat and water, cover, andbring to a boil. Add smoked fish and continuecooking, uncovered, for 15 minutes. Grindtogether onion, spring onion and optionalhabanero pepper.2. Add the ground mixture, netetu or fish sauce,1/8 teaspoon of salt, and Maggi or bouilloncubes. Reduce the heat slightly and cook for 20minutes.3. Then add the chopped okra leaves and cookfor another 20 minutes.4. Add okra and palm oil. Once the sauce returnsto a boil, cook for 10 minutes.5. Stir frequently to avoid the ingredients stickingto the bottom of the pot as the sauce reducesand thickens for about 30 minutes.6. Put smoked fish back in the pot, reduce heatand simmer for a few minutes. You can servethis over rice or fufu.Note: You can also add shrimps and crabs tothis dish.SOFFIA MAGAZINE +220 9913854 | 29
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Page 34 and 35: 22 MENSTRUAL HYGIENE DAY CELEBRATIO
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SOFFIA MAGAZINE 6TH EDITION

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