I think vegetable sauce is unique and I love it!
In this article I will be showing you exactly how I prepared the delicious looking plate of rice below and why I think vegetable sauce beats the conventional tomato stew to pulp.
In the Nigerian Kitchen it has not always been just about foods, it has been a whole lot more. Last year I started talking about healthy Nigerian foods, how to eliminate junks from foods, heck! I even wrote an article about foods that fight heart diseases
In doing all that, I was just looking for ways to eat more healthy foods and less junk; seeing that we live in a country where so much junk is daily served as foods.
Making this vegetable sauce was amazingly easy, you can do it is less than 45 minutes, the good thing is that it goes with rice, beans or even boiled yam.
First, I am going to show you how to make vegetable sauce for rice and then we are going to learn why this is more delicious, easier to prepare and a lot more healthier than the conventional fried tomato stew.
Ingredients | Serving: 6 | Preparation Time: 60 minutes
- 4 cups of sliced fresh tomatoes.
- Half cup of sliced fresh pepper.
- 1 cup of sliced onions.
- 3 cubes of maggi.
- 1KG of assorted meat.
- 200g of roasted fish.
- A sachet of kitchen glory beef seasoning
- one big bowl of sliced fluted pumpkin.
- 3 spoons of ground crayfish.
- 100ml of olive oil.
- Salt to taste.
Assorted meat is a combination of different part of cow meats (liver, kidney, intestine, tripe, etc.)
Start by washing and slicing the tomatoes, I recommend you use really fresh tomatoes; also slice the pepper, onions and set them aside in a plate.
Wash the fluted pumpkin and slice to tiny bit, this is usually done by the seller if you patronize Nigerian local markets, it is best to properly wash the leaves before you slice them.
Parboil the meat with two cubes of maggi, beef seasoning spice (kitchen glory or any other), half cup of sliced onions, allow to simmer for 5 minutes, add a cup of water and cook for more 30 minutes. Add half teaspoon of salt and cook till the meat softens (this should take extra 10 minutes).
Set your cooking pot on heat, add 100ml of olive oil, allow to heat before adding the sliced tomato/pepper/onions. Allow to fry and dry for the next 10-15 minutes, remember to stir occasionally to avoid burning.
Add the cooked meat, remaining cube of maggi, roasted fish, salt to taste, crayfish and stir, allow to simmer on low heat for 3 minutes. Add the leaves (vegetables), stir properly and taste for salt, you may add another cube of maggi or knorr. Allow simmering on low heat for 3-4 minutes and you just made a delicious pot of vegetable sauce for rice.
Like I said earlier, this can be served with rice, beans or yam, I my case, I served with white boiled rice and added some fried plantain cubes.
Now My Comparative Analyses
Which do you really think is better, if you ask me, I would go for the vegetable sauce; not just because
it is easy to prepare, I find it very delicious and healthier than the alternative. Olive oil has also been proven to be healthier than groundnut/vegetable oil.
At some point, you will start knowing the different between this choices and how one differs from another. For me, it is not just about foods, they must be healthy too.
If you like, you can even omit the oil completely, just boil the meats, once it is soft, add the sliced tomatoes, pepper, onions to it, allow to cook together for 10-15 minutes, add the crayfish, roasted fish etc. As long as you are using fresh tomatoes, it would taste very nice.