Here is how to make vegetable sauce with Rice in Nigeria and why I think you would prefer this to the usual “Rice and tomato Stew Recipe”
The average Nigerian home is not only concerned with eating good meals but eating health Nigerian foods too. Our blog has always been focused on that and will continue to share recipes that will kick junk foods away from your Kitchen.
I know a lot of people are searching for how to prepare healthy foods and less junk; knowing that Naija is gradually becoming a country where so much junk meals are served as daily foods.
How to make vegetable sauce with Rice?
Making this vegetable stew is surprisingly easy and is an enjoyable process. In fact, the whole process can be completed in less than 45 minutes and can be consumed alongside boiled yam, beans, or rice.
But first… Let us learn how to prepare vegetable sauce for rice after which we well learn why it is yummier, easier to prepare and is packed with more healthy nutrients as compared to conventional fried tomato stew.
Recipe Ingredients | Serving: 6 or less | Preparation Time: Approximately 1 hour
- Sliced fresh tomatoes (4 cups of)
- Sliced fresh pepper (Half cup)
- Sliced onions (1 cup)
- Maggi (3 cubes)
- Assorted meat (1KG) which is the combination of various parts (tripe, kidney, liver, intestine, etc) of the cow meat
- Roasted fish (200)
- kitchen glory beef seasoning (One sachet)
- Sliced fluted pumpkin (one big bowl)
- Ground crayfish (3 spoons)
- Olive oil (100ml)
- Salt to taste (not too much though)
Directions on how to make vegetable sauce
First, wash the tomatoes and then slice them. I always recommend using some really fresh tomatoes as these carry the best of nutrients. Remember to slice the onions, pepper and set them aside in a bowl or plate.
Next, Wash and slice the fluted pumpkin into tiny bits. However, this part is usually taken care of by local Nigerian market women; if you buy from them. I recommend you properly wash the leaves before you slice them.
Parboil the assorted meat with your two cubes of Maggi, half cup of sliced onions, beef seasoning spice (kitchen glory or any other), allow it to simmer for 5 minutes, add a cup of water and cook for additional 30 minutes.
Add half teaspoon of salt and cook till the meat softens; this process often take extra 10 minutes.
Place your cooking pot on fire, add 100ml of olive oil, and leave it to heat a little before adding the sliced onions/pepper/tomato. Give it 10-15 minutes to fry and dry, remember to stir occasionally to prevent it from burning. But if you are allergic to oil or don’t like it, you can omit the oil completely, simply boil the meats, once it is soft enough, add the sliced pepper, tomatoes, onions to it, allow to cook together for 10-15 minutes, add the roasted fish, crayfish etc. As long as you are using fresh tomatoes, it would taste very nice.
Add the previously cooked meat, last cube of Maggi, crayfish, salt to taste and stir, allow simmering on low heat for 3 minutes. Add the leaves (vegetables), turn slowly and taste for salt; if satisfied move on to the nest step but if not satisfied with the taste, you might add another cube of knorr or maggi.
Allow it simmers on low heat for 3-4 minutes and you just made a delicious pot of vegetable stew for rice.
As earlier stated, this great tasting stew can be served with yam, beans, or rice. I served it with white boiled rice and spiced up the look with some fried plantain cubes.
Now My Comparative Analyses
Which is better: vegetable sauce or tomato stew? I would pick vegetable stew anytime and any day not only because it is simple and fast to prepare but it is also healthier as compared to the later. Also, Olive oil has been proven scientifically to be healthier than vegetable/groundnut oil.
At some point, you will begin to notice your body enjoy one choice of food than other. For us at Hellofood NG, it’s not just about foods but healthy foods.
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