West African Tomato Stew Recipe

Looking for an easy West African Tomato Stew recipe? Learn how to make West African Tomato Stew using healthy ingredients.


Submitted by warmspice

Makes 8 servings



West African stew eaten with rice

Recipe Ingredients for West African Tomato Stew

1/4 tsp salt, table to taste
1/2 tsp Lawrys seasoned salt to taste
1 tsp curry powder
1 tsp paprika
1 dash of pepper, red to taste
1 onion, chopped
15 oz of diced tomatoes or 2 fresh diced
15 oz of tomato sauce
3 tbsp canola oil (palm oil is traditional but fatty!)

Recipe Directions for West African Tomato Stew

  1. Sauté onion in medium-sized pot on medium heat til wilted (maybe 10 minutes). Add diced tomatoes and spices and continue cooking another 10 minutes. Add tomato sauce and cook 10 minutes.

  2. Spoon over rice.

Categories

Tomatoes, Main Dish, African, Simmer, Vegetarian

Nutrition Facts
Serving Size 126.3g
Amount Per Serving
Calories
80
Calories from Fat
49
% Daily Value*
Total Fat
5.5g
8%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
468mg
20%
Potassium
332mg
9%
Total Carbohydrates
7.6g
3%
Dietary Fiber
1.8g
7%
Sugars
4.2g
Protein
1.3g
Vitamin A 15% Vitamin C 19%
Calcium 2% Iron 4%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • No cholesterol
  • High in potassium
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • Very high in sodium
  • High in sugar
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