Main course · West African

Bitas (Sierra Leonean Aubergine and Palm Oil Stew) with Rice

Name: Bitas (Sierra Leonean Aubergine and Palm Oil Stew) with Rice
Total time: 45 min
Yield: 4
Cuisine: West African
Ingredients: 2 aubergines; 5 tbsp red palm oil; 2 onions; 1 scotch bonnet chilli; 3 ripe tomatoes; 3 garlic cloves; 300 ml gluten-free vegetable stock; 150 g okra; 300 g long-grain rice

45 min Serves 4 ~511 kcal/serving ~£5.50 (£1.38/serving) Dairy-freeGluten-freeVeganVegetarian

Dietary and allergen labels, nutrition and cost are worked out automatically from each recipe’s ingredients and are a guide only. Check the labels on what you buy yourself — especially for allergies or coeliac disease. More about recipe labels.

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Ingredients

2 aubergines
5 tbsp red palm oil
2 onions
1 scotch bonnet chilli
3 ripe tomatoes
3 garlic cloves
300 ml gluten-free vegetable stock
150 g okra
300 g long-grain rice

Nutrition (per serving)

Calories: 511 kcal
Protein: 9.4 g
Carbohydrate: 72.9 g
of which sugars: 10.6 g
Fat: 18.3 g
of which saturates: 8.6 g
Fibre: 8.1 g
Salt: 0.60 g

Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.

Method

1
Sierra Leonean bitas is made with small, slightly bitter garden eggs; ordinary aubergine is the supermarket swap. Cut the aubergines into 2cm chunks and the okra into rounds.
2
Put the aubergine in a pan with the vegetable stock, cover and simmer for 10 minutes until soft, then mash roughly with a fork in the pan.
3
Heat the red palm oil in a large pan over a medium heat, add the chopped onions and fry for 6 minutes until soft. Add the crushed garlic, finely chopped scotch bonnet and chopped tomatoes and cook for 8 minutes until pulpy.
4
Add the mashed aubergine with its liquid and the okra, and simmer uncovered for 12-15 minutes, stirring now and then, until thick and the okra is tender. Season with salt.
5
Meanwhile, rinse the rice and simmer it in 600ml lightly salted water, covered, for 12-15 minutes until tender.
6
Serve the bitas straight away over the rice, and cool any leftover rice quickly.

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