How to Make African Cabbage Stew - A Step-by-Step Guide

When it comes to African cuisine, there are countless dishes that showcase the diverse and unique flavors of the continent. One such dish that stands out is African Cabbage Stew. This hearty and flavorful stew is a staple in many African households, and it's easy to see why. With its combination of fresh vegetables, aromatic spices, and a rich tomato base, this stew is both satisfying and comforting.

What sets African Cabbage Stew apart from other cabbage dishes is the way the ingredi...

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Ingredients

  • 1 large head cabbage, diced
  • ¼ cup canola oil
  • 1 onion, diced
  • 2 teaspoons minced garlic
  • 4 roma (plum) tomatoes, diced
  • 1 cup water
  • 1 (6 ounce) can tomato paste
  • 1 (15 ounce) can mackerel in tomato sauce
  • 1 pinch red pepper flakes, or to taste
  • 1 pinch seasoned salt, or to taste

Information

  • Prep Time: 20 mins
  • Cook Time: 40 mins
  • Total Time: 1 hr
  • Servings: 12
  • Yield: 12 servings

  • Place cabbage into a large pot and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until just tender, about 10 minutes. Drain.
  • Heat canola oil in a saucepan over medium heat. Cook and stir onion and garlic in hot oil until onion is translucent, 5 to 7 minutes. Stir tomatoes into onion mixture, place cover on saucepan, and cook until tomatoes are soft, 10 to 15 minutes.
  • Mix water and tomato paste in a small bowl until smooth; pour into the saucepan. Stir the mixture, replace the cover, and cook another 5 minutes. Add mackerel in tomato sauce; season with red pepper flakes and seasoned salt. Stir drained cabbage into the mixture. Cover saucepan and simmer mixture until mackerel is hot, 10 to 15 minutes.
  • Nutrition

    138 cal.

    • Total Fat: 7g
    • Saturated Fat: 1g
    • Cholesterol: 24mg
    • Sodium: 266mg
    • Total Carbohydrate: 12g
    • Dietary Fiber: 4g
    • Total Sugars: 6g
    • Protein: 9g
    • Vitamin C: 46mg
    • Calcium: 128mg
    • Iron: 2mg
    • Potassium: 458mg