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VEGAN NIGERIAN BUKA STEW
Equipment
- Large pot or Dutch oven
- Wooden spoon
- Blender or
food processor
Ingredients
- 2 tablespoons vegetable oil
- 1 medium onion finely chopped
- 3 cloves of garlic minced
- 2 bell peppers seeds removed and chopped
- 2 tomatoes chopped
- 1 cup tomato sauce
- 1 cup vegetable broth
- 2 teaspoons paprika
- 1 teaspoon thyme
- 1 teaspoon curry powder
- 1 teaspoon cayenne pepper adjust to taste
- 1 teaspoon salt adjust to taste
- 2 cups cooked beans black-eyed peas or kidney beans
- 1 cup chopped spinach or ugu leaves optional
Instructions
- Heat the vegetable oil in a
large pot or Dutch oven over medium heat. - Add the chopped onions and minced garlic to the pot and sauté until the onions become translucent, about 5 minutes.
- Add the chopped bell peppers and tomatoes to the pot. Sauté for another 5 minutes until the vegetables soften.
- Transfer the sautéed vegetables to a blender or food processor and blend until smooth. If needed, add a splash of water to achieve a smooth consistency.
- Return the blended mixture to the pot and stir in the tomato sauce, vegetable broth, paprika, thyme, curry powder, cayenne pepper, and salt. Mix well.
- Bring the stew to a simmer and let it cook uncovered for about 20 minutes, stirring occasionally to prevent sticking.
- Add the cooked beans to the pot and stir to combine. Let the stew simmer for an additional 10 minutes to allow the flavors to meld together.
- If using, add the chopped spinach or ugu leaves to the pot and stir until wilted.
- Taste the stew and adjust the seasoning if needed.
- Serve the Buka Stew hot with your choice of accompaniments, such as boiled plantains, yam, or rice.
Notes
NUTRITIONAL FACTS:
Calories: 180 | Total Fat: 10g | Total Carbohydrates: 19g | Dietary Fiber: 6g | Protein: 6g
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