A Flavoursome West African Stew comprising Slow-Cooked Herbed and Marinated Chicken in a rich, spicy Tomato Sauce

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african-chicken-stew

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If you ask any West African to mention five of the most popular foods in West Africa, I bet that tomato stew will be mentioned by all the respondents. It’s no surprise to me. Stews are very much interwoven into the culinary fabric of West Africa. They are are integral to the Traditional African Diet, and stews is consumed daily by many.

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This stew is oh-so-versatile!

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Prepare it with any meat of your choice – popular variants include beef stew, chicken stew, fish stew, snail stew.. You get the picture?  Serve it as an accompaniment to just about any other African staple foods such as gari, milletplantain and rice.  Or enhance the flavour of other African soups by serving some stew – as a side. It is not uncommon to find stews served with other African soups such as Okra Soup or African Mango Kernel soup. The combinations are endless! All that is needed is a little imagination.

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african-chicken-stew

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It’s also one of those dishes that transcends categorisation. Decadent enough to make the special occasions recipe list – in fact, no Christmas feast is complete without a pot of stew. At least not in my household where I grew up in Southern Nigeria. But paradoxically, humble enough to be a daily staple tucked away in the refrigerator for emergency situations such as unannounced visits from relatives.

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African stews are quite easy to make. It essentially boils down to simmering a blend of tomatoes, onions and bell peppers with spices to achieve a full-bodied sauce that is hearty and flavoursome – a perfect balance of all the flavours. I have tasted one too many stews and a common mistake is a recipe where the tomato overwhelms the rest of the ingredients. It is super easy to whip up a perfectly flavoursome African stew. There’s just three steps you absolutely need to take;

 

Roast Your Vegetables – if you want to dial up the flavour of the peppers and tomatoes exponentially, then this step is a must!

Brown Your Chicken – browning the chicken teases out the flavours out of the meat, and you are rewarded with a stew packed with flavour.

Simmer! Simmer! Simmer!

 

So now we are ready to go, here’s the recipe below. Have fun making this!!

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african-chicken-stew

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Traditional African Stew
Traditional African Stew
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A Flavoursome West African Stew comprising Slow-Cooked Herbed and Marinated Chicken in a rich, spicy Tomato Sauce
Servings Prep Time
4 servings 20 minutes
Cook Time
2 hours
Servings Prep Time
4 servings 20 minutes
Cook Time
2 hours
Traditional African Stew
Traditional African Stew
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
A Flavoursome West African Stew comprising Slow-Cooked Herbed and Marinated Chicken in a rich, spicy Tomato Sauce
Servings Prep Time
4 servings 20 minutes
Cook Time
2 hours
Servings Prep Time
4 servings 20 minutes
Cook Time
2 hours
Ingredients
Units:
Instructions
  1. Chop the tomatoes, onions, bell pepper and garlic into large chunks. Drizzle 3 teaspoons of olive oil and a sprinkle of salt over the vegetables and roast in oven at 200 degrees for 18 minutes.
  2. In a blender, In a blender, add the roasted veggies, basil, scotch bonnet pepper and tomato passata. Blend to a smooth consistency.
  3. Season the chicken with salt an hour before cooking. When ready to cook, add 1 teaspoon of olive oil to a Dutch oven and when hot (but not smoking), fry the chicken on medium heat for 2 - 3 minutes per side to brown. Remove chicken from oven and set aside.
  4. To the remaining oil in the dutch oven, add the pureed vegetables and fry for 2 - 3 minutes on medium heat. Add a stock cube (and salt if needed - I don't think it will be - but be guided by your palate) and paprika, turn the heat to low - medium and simmer covered for 30 minutes.
  5. Add the chicken to the sauce, cover and continue to simmer for another 45 minutes. Taste after 45 minutes and add a teaspoon of brown sugar if needed. Simmer covered for another 5 - 10 minutes.
  6. Serve with rice and steamed vegetables.

 

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Nutrition Facts
Traditional African Stew
Amount Per Serving
Calories 275 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 3g 15%
Polyunsaturated Fat 3g
Monounsaturated Fat 6g
Cholesterol 54mg 18%
Sodium 511mg 21%
Potassium 958mg 27%
Total Carbohydrates 23g 8%
Dietary Fiber 6g 24%
Sugars 11g
Protein 20g 40%
Vitamin A 119%
Vitamin C 188%
Calcium 6%
Iron 19%
* Percent Daily Values are based on a 2000 calorie diet.

 


 

Emem
Afro-fusion Food Lover.
Sustainable Food Advocate.
Completely nuts about Avocado.

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