Have you tasted Liberian Fried Okra Stew or Sauce? Oh mind… you are missing out on a delicious dish, but I got you covered with the recipe and video tutorial below. Liberian Fried Okra Stew is made with okra vegetables fried in a delicious mixture of vegetable oil, shrimps, chicken, meat, fish and African spices, and simmered to excellence! This loaded stew is a staple in some West African countries like Liberia, Nigeria, Ghana, and Cameroon. This soup is so deliciously satisfying and nutritious and is loaded with proteins and healthy fat.
Okra—also known as lady’s-fingers, gumbo, or bhindi—is the most important vegetable crop of the tropical and subtropical regions of the world. Okra is a multipurpose crop valued for its tender and delicious pods. In West Africa, leaves, buds, and flowers of okra are also consumed. The dried seeds provide oil, protein, vegetable curd, and a coffee additive or substitute. Okra dry seeds contain 18–20% oil and 20–23% crude protein. To a limited extent, okra is used in canned, dehydrated, or frozen forms. Okra is excellent source of fiber. It also contains healthy amounts of vitamin A, vitamin C and vitamin K. Okra is a good source of anti-oxidants.
In Liberian cuisine, Okra can be cooked fried with vegetable oil, red palm oil or without any oil. All ingredients for this dish can be purchased from your local grocery store or market. For this dish, I used a precut frozen okra package; but you can also buy fresh uncut okra if that is available and slice into cube sizes for cooking. In terms of long term storage of your leftovers, place the cooked okra in freezer container and press as of the much air out as possible before sealing. Label the top-side with contents and date and freeze for several weeks. If you need to reheat, defrost your container of okra and place stew in a pot. Reheat on low, stirring frequently until warm to your desired temperature.
Liberian Fried Okra Stew
Ingredients
- 2 packs of frozen precut okra
- meat, chicken & fish variety
- 1 Habanero pepper or cayenne pepper
- 2 tbsp chicken flavour bouillon or maggi cubes(2)
- 3 tbsp tomato paste
- 1 onion chopped
- 2 cups vegetable oil (add more as needed)
- 2 cups water (add more as needed)
Instructions
- Gather all meat and seafood variety, cleanse with water and add to pot.
- Add 1tbsp of chicken flavour bouillon, chopped onions, pepper and water to pot for parboiling.
- On high heat, cover and bring to a boil for 30 mins.
- After parboiling, set meat variety aside from seasoned broth.
- Unpack fresh okra for frying. On medium heat, add vegetable oil to pot.
- Add chopped onions and seasoning cubes to hot oil.
- When oil is hot and ready, add fresh cut okra for frying and stir evenly.
- Add seasoned broth and water to okra pot, cover and cook until broth drains out for 45-50 mins.
- Mash few soften okra, then add tomato paste
- Once broth is dried out, add all meat variety and stir evenly. If any extra seasoning is needed, add now based on your taste and preference.
- Allow meat variety to cook with okra stew for 5mins.
- Liberian Fried Okra Stew is ready to be served over a warm bed of rice!
Video
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