What exactly is okra?
Okra (botanically Hibiscus esculentus, Abelmoschus esculentus ), also known as gombo or ladies' fingers (due to its shape), or in some regions as vegetable hibiscus , is a vegetable from the mallow family, making it a relative of foléré . Originally from Ethiopia, this wonderful vegetable was cultivated thousands of years ago by the Egyptians along the banks of the Nile and highly valued for its excellent properties. Okra spread from Africa to the rest of the world and is now grown almost everywhere.
Okra is a well-known ingredient, especially in West African cuisine. This is not only due to its excellent health benefits :
- Rich in vitamins including vitamins C, E, B1, B2 and B3 and important minerals such as calcium, potassium, magnesium, phosphorus, iron, etc.
- Low in calories – contains just 19 kilocalories and 0.2 g of fat per 100 g
But also because of its versatile use in the kitchen.
Okra can be eaten raw in salads or cooked. Its most popular use in West African cuisine is in okra sauce, also okra soup or simply okra sauce (gombo). Okra sauce is usually prepared with plenty of meat and/or fish. It can be eaten alone or mixed with other ingredients such as egusi/pistachio or spinach. I personally enjoy my okra sauce with couscous de maïs or fufu gari goes wonderfully with it.
Okra sauce is often prepared in a very " obstacle " style, meaning it's packed with so much meat or fish that it constantly encounters obstacles while stirring. In some regions of West Africa, such as Nigeria and Ghana, various types of meat and fish are often mixed together with the okra sauce. Smoked or fresh meat (beef, lamb, or pork), with or without bones, tripe, poultry, etc., can be combined with dry-salted, smoked, or fresh fish. Fresh snail meat, crab, and/or shrimp are also frequently added. The result is a true explosion of flavor.
In this recipe, I only used meat. Two different kinds, in this case, fresh beef goulash and smoked chicken. I think okra sauce needs at least one type of meat with bones. In my case, it's the chicken.
Those who are served or prepare okra for the first time are often initially surprised by its slimy consistency. For me, this is one of the key aspects that makes okra so interesting. I like it when okra is really slimy. When blended, the mucilage is released, and the sauce thickens later. This mucilage is very beneficial for digestion, making okra very easy to digest and a boon for gut health. Furthermore, it makes eating okra sauce so effortless, which is why it's often a popular first solid food for babies in Cameroon.
One more thing: Whether okra is intentionally "obstacled" or not, majanga is essential for a good okra sauce – unless you're making a vegan version. Majanga, also often called crayfish, are dried crayfish. I usually sauté them briefly in a pan before adding them to my okra sauce at the end. They give the sauce a special touch.
The whole thing as a video
Et voilà! Bon appétit!
Okra sauce with beef, smoked chicken, and shrimp
Ingredients
- 300g fresh okra vegetable
- 800g smoked chicken
- 200g shrimp
- 100 ml cooking oil
- 300 g chopped tomatoes (canned or fresh)
- 1 tbsp tomato paste
- 1 large onion
- 1 tsp garlic paste or 5 cloves of garlic
- 3 Habanero or Scotch bonnet chili
- 2 tbsp Magic Sauce
- Salt
- 800 ml water
For fufu
- approx. 300 g semolina
- Approximately 1 liter of water
- 2 tsp potato flour
Instructions
- Cut the smoked chicken into pieces, rinse briefly with cold water and set aside.
- Dice the tomatoes and onions. Then, in a pot with cooking oil, add the onions, garlic paste, and salt and sauté for about 2 minutes
- Then add the tomato paste and diced tomatoes, stir well and simmer covered over medium heat for about 5 minutes
- Meanwhile, wash the okra pods, cut off the ends, roughly chop the rest, and roughly chop it in a chopper/mixer without water, then add it to the pot
- Add the magic sauce, water, chicken pieces and whole chili pepper, mix well and simmer covered for about 5 minutes
- Then add the shrimp and cook, covered, for another 5 minutes. Towards the end of the cooking time, add another spoonful of Magic Sauce, mix well, season to taste, and keep warm.
Durum wheat semolina fufu
- Pour approximately 600ml of hot water from a kettle into a saucepan and set the stove to medium heat. Using a whisk, continuously stir the semolina into the hot water until a smooth dough forms
- Mix about 50ml of cold water with a tablespoon of potato starch in a small cup and add to the hot semolina dough, kneading well with a fufu stick or a wooden spoon.
- Pour in the remaining water, reduce the heat by one level, cover, and simmer for about 3 minutes. Then knead well again until the desired consistency is reached.
- Form small round balls using a key, serve in a bowl with okra sauce and enjoy hot
