Equatorial Guinea-style Vegetable Stew

Ingredients

In this Equatorial Guinea adaptation, we have incorporated local ingredients and spices to create a unique flavor profile that is characteristic of Equatorial Guinea cuisine. The original Bosnian Buranija typically includes ingredients like onions, carrots, and green beans, but we have added indigenous vegetables such as plantains and okra to give it an Equatorial Guinea twist. Additionally, we have used a blend of Equatorial Guinea spices to enhance the flavors and create an authentic taste. We alse have the original recipe for Buranija, so you can check it out.

• 2 tablespoons palm oil 2 tablespoons palm oil
• 1 onion, finely chopped 1 onion, finely chopped
• 2 cloves garlic, minced 2 cloves garlic, minced
• 2 tomatoes, diced 2 tomatoes, diced
• 1 red bell pepper, diced 1 red bell pepper, diced
• 1 green bell pepper, diced 1 green bell pepper, diced
• 2 plantains, peeled and sliced 2 plantains, peeled and sliced
• 1 cup okra, trimmed and sliced 1 cup okra, trimmed and sliced
• 2 potatoes, peeled and diced 2 potatoes, peeled and diced
• 1 cup green beans, trimmed and cut into bite-sized pieces 1 cup green beans, trimmed and cut into bite-sized pieces
• 1 teaspoon paprika 1 teaspoon paprika
• 1 teaspoon ground ginger 1 teaspoon ground ginger
• 1 teaspoon ground coriander 1 teaspoon ground coriander
• 1 teaspoon ground cumin 1 teaspoon ground cumin
• 1 teaspoon dried thyme 1 teaspoon dried thyme
• Salt and pepper, to taste Salt and pepper, to taste
• 4 cups vegetable broth 4 cups vegetable broth
• Fresh cilantro, for garnish Fresh cilantro, for garnish

Nutrition

• Calories (kcal / KJ): 250 kcal / 1046 KJ
• Fat (total, saturated): 8g, 2g
• Carbohydrates (total, sugars): 42g, 12g
• Protein: 5g
• Fiber: 7g
• Salt: 1g

Preparation

1. 1.
   Heat palm oil in a large pot over medium heat.
2. 2.
   Add the chopped onion and minced garlic to the pot and sauté until the onion becomes translucent.
3. 3.
   Stir in the diced tomatoes, red bell pepper, and green bell pepper. Cook for 5 minutes, until the vegetables soften.
4. 4.
   Add the sliced plantains, okra, diced potatoes, and green beans to the pot. Stir well to combine.
5. 5.
   Sprinkle the paprika, ground ginger, ground coriander, ground cumin, dried thyme, salt, and pepper over the vegetables. Mix until the spices are evenly distributed.
6. 6.
   Pour the vegetable broth into the pot and bring the mixture to a boil.
7. 7.
   Reduce the heat to low, cover the pot, and simmer for 30-40 minutes, or until the vegetables are tender.
8. 8.
   Taste and adjust the seasoning if needed.
9. 9.
   Serve the Equatorial Guinea-style Vegetable Stew hot, garnished with fresh cilantro.

Treat your ingredients with care...

• Plantains — Make sure to use ripe plantains for a slightly sweet flavor and soft texture.
• Okra — Trim the okra and slice it before adding it to the stew to ensure even cooking and to prevent it from becoming slimy.
• Palm oil — Use sustainably sourced palm oil for an authentic Equatorial Guinea taste.

Tips & Tricks

• For a spicier version, add a pinch of cayenne pepper or a chopped chili pepper.
• Serve the stew with a side of cooked rice or crusty bread to soak up the flavorful sauce.
• Feel free to add other vegetables of your choice, such as eggplant or carrots, to customize the stew to your liking.
• If you prefer a thicker stew, mash some of the cooked potatoes to create a creamier texture.
• Leftovers can be refrigerated and enjoyed the next day, as the flavors tend to develop and intensify over time.

Serving advice

Serve the Equatorial Guinea-style Vegetable Stew as a main course accompanied by cooked rice or crusty bread. It can also be served as a side dish alongside grilled fish or chicken for a complete and satisfying meal.

Presentation advice

Garnish the stew with fresh cilantro leaves to add a pop of color and freshness. Serve it in a deep bowl or on a plate, allowing the vibrant colors of the vegetables to shine through.