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Chunky Okro Stew
22 min
Easy
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56 14.9g / 56%
19 11.4g / 19%
25 15g / 25%

The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

What is a balanced menu?

A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.
 
MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

What does the MyMenu IQ™ score mean ?

Room for Balance Improvement (0 - 44)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

Great Balance (70 - 100)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

Good Balance (45 - 69)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.

Nutritional Tips

Enjoy this balanced cuisine made with tasty, nutritious, and affordable local ingredients

Did you know that adding vegetables and herbs at the end of cooking helps to retain their vibrant colours, flavour, crunchiness, and important nutrients?

Enjoy your meal with orange, pineapple, pawpaw, or other fruits high in Vitamin C, to help your body use more iron from the meal. #livestrongwithiron

Great News! This dish has a sufficient amount of oil and salt for a balanced and delicious meal, you don’t need to add more!

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Chunky Okro Stew

(3)
22 Min
Easy
.

Nutrition Value

Carbohydrates
11,47 g
Energy
232,94 kcal
Total fat
14,98 g
Fiber
4,56 g
Protein
15,08 g
Saturated Fats
5,72 g
Sodium
881,26 mg
Sugars
3,47 g
Information per serving

Ingredients

6 Portions

This dish has been optimized for 6 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes:

,

ingredient_quantity
recipe ingredient
4  tbsp
Palm Oil
0.5 
large white onion
4 
red scotch pepper
20 
freshly picked ademe
2 
MAGGI Shrimp
1 
Dried Smoked Fish (Whole)
2 
tomatoes (chopped)
1 
Smoked Chicken (Deboned)
2  tsp
of garlic
1  tsp
Ginger (grated)
1  L
Water
1  bunch
spinach (sliced)

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Instruction

22 Minutes
  • Step1

    10 Min
    In clean pot, add 500 ml of water and bring to boil. Divide okro into 2 then cut one part into chunks and grate other part. Add the okro to the boiling water and stir, allow to cook for about 10 minutes and put aside.
  • Step2

    7 Min
    Heat the oil in the pan for 1-2 min. Add the chopped onion, fresh pepper, tomato, and fry for 2min. Add the smoked chicken, smoked fish and 2 MAGGI Shrimp. Add water, stir and cover. Bring to boil for 2-3 mins
  • Step3

    5 Min
    Add the cooked okra to the stew base on the fire, stir and allow to cook for 2 mins. Add the green leaves and simmer for another 2 mins. Serve with Banku/ Eba/ fufu/ rice
Chunky Okro Stew

Step1 of 3

In clean pot, add 500 ml of water and bring to boil. Divide okro into 2 then cut one part into chunks and grate other part. Add the okro to the boiling water and stir, allow to cook for about 10 minutes and put aside.

Chunky Okro Stew

Step2 of 3

Heat the oil in the pan for 1-2 min. Add the chopped onion, fresh pepper, tomato, and fry for 2min. Add the smoked chicken, smoked fish and 2 MAGGI Shrimp. Add water, stir and cover. Bring to boil for 2-3 mins

Chunky Okro Stew

Step3 of 3

Add the cooked okra to the stew base on the fire, stir and allow to cook for 2 mins. Add the green leaves and simmer for another 2 mins. Serve with Banku/ Eba/ fufu/ rice

Recipe PDF