Main course · West African

Ghanaian Cabbage Stew with Mackerel and Rice

Name: Ghanaian Cabbage Stew with Mackerel and Rice
Total time: 40 min
Yield: 4
Cuisine: West African
Ingredients: 500 g white cabbage; 250 g tinned mackerel in tomato sauce; 2 onions; 2 carrots; 3 ripe tomatoes; 2 tbsp tomato purée; 1 scotch bonnet chilli; 2 garlic cloves; 10 g fresh root ginger; 5 tbsp vegetable oil; 300 g long-grain rice

40 min Serves 4 ~637 kcal/serving ~£6.50 (£1.63/serving) Dairy-freeGluten-freePescatarian

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

500 g white cabbage
250 g tinned mackerel in tomato sauce
2 onions
2 carrots
3 ripe tomatoes
2 tbsp tomato purée
1 scotch bonnet chilli
2 garlic cloves
10 g fresh root ginger
5 tbsp vegetable oil
300 g long-grain rice

Nutrition (per serving)

Calories: 637 kcal
Protein: 19.6 g
Carbohydrate: 79.5 g
of which sugars: 16.9 g
Fat: 25.7 g
of which saturates: 3.3 g
Fibre: 7.4 g
Salt: 0.80 g

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

Method

1
Rinse the rice and simmer it in 600ml lightly salted water, covered, for 12-15 minutes until tender.
2
Meanwhile, heat the vegetable oil in a large pan or wok over a medium heat and fry the sliced onions for 5 minutes. Add the grated ginger, crushed garlic and finely chopped scotch bonnet for 1 minute, then the tomato purée for 2 minutes.
3
Add the chopped tomatoes and cook for 6-8 minutes until they break down into a thick sauce.
4
Add the coarsely grated carrots and the finely shredded cabbage, toss well, then cover and cook for 6-8 minutes, stirring twice, until the cabbage has wilted but still has a little bite.
5
Fold in the tinned mackerel and its sauce in large chunks (corned beef is the other classic Ghanaian choice) and heat through gently for 3 minutes. Season with salt.
6
Serve straight away with the rice, and cool any leftover rice quickly.

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