Zimbabwe Kapenta Stew Recipe
The Zimbabwe Kapenta Stew Recipe is known for its rich flavor and simplicity. It involves using fresh Kapenta fish and basic ingredients to create a delicious and nutritious meal.
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Servings: 8 Servings
Calories: 85 kcal
Equipment
- Large Saucepan
- wooden spoon
- serving dishes
- Cooking spoon
- knife
- Cutting board
- large bowl
Ingredients
- 1 lb fish Dried kapenta
- 1 tsp curry powder
- 1 onion Large
- 2 tomatoes Large and Chopped
- 2 tsp tomato paste
- 4 cloves Garlic minced
- 1 tbsp Olive oil
- Salt & pepper to taste
Instructions
Rinse the dried kapenta fish under cold water to remove any excess salt. Place the fish in a large bowl and cover it with water. Let it soak for about 1 hour to rehydrate the fish. Drain the water and set aside.
- a. Rinse the dried kapenta fish under cold water.
- b. Place the fish in a large bowl and cover it with water.
- c. Let it soak for about 1 hour to rehydrate the fish.
- d. Drain the water and set aside.
In a large saucepan, heat the olive oil over medium heat. Add the chopped onions and minced garlic. Sauté them until the onions become translucent and the garlic releases its aroma.
- a. Heat the olive oil over medium heat in a large saucepan.
- b. Add the chopped onions to the saucepan.
- c. Add the minced garlic to the saucepan.
- d. Sauté the onions and garlic until the onions become translucent and the garlic releases its aroma.
Add the chopped tomatoes to the saucepan and cook until they become soft and start to break down.
- a. Add the chopped tomatoes to the saucepan.
- b. Cook the tomatoes until they become soft and start to break down.
Stir in the tomato paste and curry powder, ensuring they are well combined with the tomatoes and onions.
- a. Stir in the tomato paste into the saucepan.
- b. Add the curry powder to the saucepan.
- c. Ensure the tomato paste and curry powder are well combined with the tomatoes and onions.
Add the rehydrated kapenta fish to the saucepan, stirring gently to coat the fish with the tomato mixture. Season with salt and pepper to taste.
- a. Add the rehydrated kapenta fish to the saucepan.
- b. Stir the fish gently to coat it with the tomato mixture.
- c. Season the dish with salt and pepper according to taste.
Reduce the heat to low, cover the saucepan, and let the Zimbabwe Kapenta stew simmer for about 20-25 minutes, allowing the flavors to meld together.
- a. Reduce the heat to low.
- b. Cover the saucepan with a lid.
- c. Let the Zimbabwe Kapenta stew simmer for about 20-25 minutes.
- d. Allow the flavors to meld together while simmering.
Once the stew is ready, serve it hot over cooked rice or with a side of sadza, a traditional Zimbabwean staple.
- a. Serve the Zimbabwe Kapenta stew hot.
- b. Enjoy it over cooked rice or with a side of sadza.
Notes
Soak the dried kapenta fish in water for about an hour to rehydrate it before cooking.
Sauté the onions and garlic until they are fragrant and translucent for added flavor.
Adjust the seasoning with salt and pepper according to personal taste preferences.
Simmer the stew on low heat to allow the flavors to meld together.
Serve the stew with cooked rice or sadza for a complete and satisfying meal.
Experiment with different vegetables as side dishes to complement the kapenta stew.
Double the recipe and freeze any extra portions for future quick and easy meals.
Nutrition
Calories: 85kcal | Carbohydrates: 3g | Protein: 12g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Cholesterol: 28mg | Sodium: 44mg | Potassium: 289mg | Fiber: 1g | Sugar: 2g | Vitamin A: 282IU | Vitamin C: 6mg | Calcium: 16mg | Iron: 1mg
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