Beninese-style Vegetable Stew

Ingredients

While Atakilt wat is a traditional Ethiopian dish made with cabbage, carrots, and potatoes, the Beninese-style Vegetable Stew incorporates a wider variety of vegetables commonly found in Benin cuisine. Additionally, the spices used in the Beninese version may differ slightly, reflecting the unique flavor profiles of Benin. The cooking techniques and methods may also vary, as Beninese cuisine has its own culinary traditions and practices. We alse have the original recipe for Atakilt wat, so you can check it out.

• 2 tablespoons palm oil 2 tablespoons palm oil
• 1 onion, finely chopped 1 onion, finely chopped
• 3 cloves garlic, minced 3 cloves garlic, minced
• 1-inch piece of ginger, grated 1-inch piece of ginger, grated
• 1-2 chili peppers, finely chopped (adjust according to spice preference) 1-2 chili peppers, finely chopped (adjust according to spice preference)
• 1 medium-sized cabbage, shredded 1 medium-sized cabbage, shredded
• 2 carrots, sliced 2 carrots, sliced
• 1 cup green beans, trimmed and cut into bite-sized pieces 1 cup green beans, trimmed and cut into bite-sized pieces
• 2 tomatoes, diced 2 tomatoes, diced
• 1 cup tomato sauce 1 cup tomato sauce
• 1 teaspoon paprika 1 teaspoon paprika
• 1 teaspoon ground coriander 1 teaspoon ground coriander
• Salt, to taste Salt, to taste
• Pepper, to taste Pepper, to taste
• Fresh cilantro, for garnish Fresh cilantro, for garnish

Nutrition

• Calories (kcal / KJ): 180 kcal / 753 KJ
• Fat (total, saturated): 8g, 1g
• Carbohydrates (total, sugars): 24g, 12g
• Protein: 4g
• Fiber: 8g
• Salt: 1g

Preparation

1. 1.
   Heat the palm oil in a large pot over medium heat.
2. 2.
   Add the chopped onion, minced garlic, grated ginger, and chopped chili peppers. Sauté until the onions are translucent and the mixture is fragrant.
3. 3.
   Add the shredded cabbage, sliced carrots, and green beans to the pot. Stir well to combine with the onion mixture.
4. 4.
   Add the diced tomatoes, tomato sauce, paprika, ground coriander, salt, and pepper. Mix everything together until the vegetables are coated with the sauce and spices.
5. 5.
   Reduce the heat to low, cover the pot, and let the stew simmer for about 30-40 minutes, or until the vegetables are tender.
6. 6.
   Taste and adjust the seasoning if needed.
7. 7.
   Serve the Beninese-style Vegetable Stew hot, garnished with fresh cilantro. It can be enjoyed on its own or served with rice or crusty bread.

Treat your ingredients with care...

• Palm oil — Palm oil is a common ingredient in Beninese cuisine and adds a distinct flavor. If palm oil is not available, you can substitute it with vegetable oil, but it may alter the taste slightly.

Tips & Tricks

• For a spicier stew, increase the amount of chili peppers or add a pinch of cayenne pepper.
• Feel free to customize the vegetables according to your preference or seasonal availability.
• Adding a squeeze of lemon juice before serving can enhance the flavors of the stew.
• Leftovers can be refrigerated and enjoyed the next day, as the flavors tend to develop and intensify over time.
• Serve the stew with a side of steamed rice or crusty bread to make it a complete meal.

Serving advice

Serve the Beninese-style Vegetable Stew hot, either as a standalone dish or accompanied by steamed rice or crusty bread. Garnish with fresh cilantro for added freshness and flavor.

Presentation advice

When serving the Beninese-style Vegetable Stew, ensure that the vibrant colors of the vegetables are visible. Use a deep bowl or plate to showcase the rich and thick texture of the stew. Garnish with a sprig of fresh cilantro for an appealing touch.