Ghanaian Okro Stew with Crab and Prawns
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Ingredients
- 200 g white crab meat
- 200 g raw king prawns, peeled
- 300 g okra
- 1 onion
- 3 ripe tomatoes
- 1 tbsp tomato purée
- 1 scotch bonnet chilli
- 15 g fresh root ginger
- 2 garlic cloves
- 4 tbsp red palm oil
- 300 g long-grain rice
Nutrition (per serving)
- Calories
- 528 kcal
- Protein
- 26 g
- Carbohydrate
- 68.3 g
- of which sugars
- 6.1 g
- Fat
- 15.4 g
- of which saturates
- 7.2 g
- Fibre
- 5.2 g
- Salt
- 0.73 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 red palm oil in a large pan over a medium heat and fry the chopped onion for 5 minutes. Add the grated ginger, crushed garlic, finely chopped scotch bonnet and tomato purée and cook for 2 minutes.
- 3
Add the chopped tomatoes and 150ml water and simmer for 8 minutes until soft and saucy.
- 4
Trim the okra and cut into thin rounds. Add to the pan and simmer uncovered for 6-8 minutes, stirring gently, until tender and the stew has thickened.
- 5
Add the prawns and cook for 2-3 minutes until pink all the way through, then fold in the crab meat and heat through for 1 minute. Season with salt.
- 6
Serve straight away over the rice (Ghanaians also eat it with banku or kenkey), and cool any leftover rice quickly.
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