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.
Vegetable Sauce

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).
Making-vegetable sauce for rice

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.
tomato sauce

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

vegie-tomato-sauce

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.

Subscribe Below to Receive My Free Weekly Recipes.

newemail

Cookbook The Ultimate Nigerian Cookbook (Recommended)

Here is How to Make Tomato Stew
How To Make Jollof Rice
Tomato Sauce For Yam

Comments

  1. funmi  September 23, 2015

    So yummy ,nice one

    reply
  2. Helen  September 23, 2015

    Thanks for all your wonderful recipes this sauce is so yummy! I am going to try it as soon as I return to Nigeria. Currently I am on a business trip, thanks.

    reply
  3. Doris  September 23, 2015

    Honestly, I love this recipe and will definitely try it this weekend. Chy! Nice job you’re doing, more power to your elbow

    reply
  4. Celestine Vivian Chinwe  September 24, 2015

    I love this vegetable sauce ooooooo i can wait to prepare my!!!!!!

    reply
  5. Ebere  September 24, 2015

    I will try it 2morrow

    reply
  6. Ngozi  September 25, 2015

    so nice I just prepared it for dinner.

    reply
  7. Nicki  September 26, 2015

    wow…just tried it and it’s so yummy and delicious

    reply
  8. Omi  September 27, 2015

    Wow! I really love this recipe. It looks so fresh and am gonna give it a try pretty soon. Thanks Chy!

    reply
  9. Julie  September 27, 2015

    Yummy… I love ur blog… Thanks

    reply
  10. Alex-hart  September 28, 2015

    Pls how do I make Zobo. I love ur blog, u r doing a great job.

    reply
  11. Olubanjo Bosede  September 29, 2015

    This is fantastic!I will try it soon.

    reply
  12. JAY  October 14, 2015

    Nice one will definitely try it at home.

    reply
  13. claire  October 16, 2015

    It sure looks good.I’m making plans to prepare it this week end

    reply
  14. Adetutu  October 16, 2015

    Well am cooking vegetable tonight and am doing it your exact way. Don’t I just love this site

    reply
  15. saude Ayitogo  October 16, 2015

    it looks deliciuos, ll defenately try it.

    ll try it. looksappetizing.

    reply
  16. Rose  October 16, 2015

    Wow wow,am getting more knowledge am hapi tnk u Chi

    reply
  17. Jenny  October 17, 2015

    This is lovely

    reply
  18. Abigail Igwe  October 19, 2015

    Nice one, i will try it today but please what kind of olive oil is used for cooking?

    reply
  19. Kenny  October 28, 2015

    Chy you’re really doing a great job here! Isn’t there any need to add water to the vegetables sauce? Please advice. Daalu!

    reply
    • Chy Anegbu  November 1, 2015

      You can add water if you like but most times, the leaves secretes enough water by itself.

      reply
  20. OSUNWA ELIZABETH  October 30, 2015

    Wow!! this is good and im loving it right here in dis page..once again..GOD bless u real good.

    reply
  21. chinyere  November 9, 2015

    OMG! It’s so delicious, I tried it and it was wonderful,my hubby couldn’t stop eating
    Thank you so much for all these recipes you teach here. May God continue to bless you for to teach more

    reply
    • Bolaji  June 13, 2017

      Hmmm! It is a nice one. May God continue to give you the wisdom to make more, remain bless.

      reply
  22. Merrit  November 13, 2015

    Wow!!!! Dis looks appetizing. Will try it tomorrow. Hope it can be stored in d refrigerator?

    reply
  23. Franklin  November 22, 2015

    So interesting…will try it this afternoon to surprise my wife
    Thanks Chi

    reply
  24. Jummy  November 24, 2015

    Chy, honestly you’re shading Nigerian women from cooking embarrassments. Pls keep it up, God will continue to help you. Can you pls share how to cook coconut rice? It’s a delicacy I love to learn.

    reply
    • Bliss  September 17, 2016

      I have really learnt alot from u, tanks so much and God bless.

      reply
  25. debby  November 24, 2015

    It looks good,I will try today,pls can I eat it with amala too.

    reply
  26. fafcy  November 24, 2015

    chy , chai! you are one in a million.A dream come through. God bless you and surprise your surprises in a ‘biggest way’. God bless you.

    reply
  27. Amy Akindiya  November 25, 2015

    I love the recipes but i dont understand some of the ingredients. I am married to a Nigerian man and i would love to cook some of these for him as a surprise but i dont understand all the ingredients. I would love to have your cookbook, but i dont have the money. My husband is in charge of the money so i cant ask him and surprise him at the same time. We have been married for a year now and i have not yet been able to make my husband a proper Nigerian meal and feel horrible. Thank you for your page it is a little helpful.

    reply
    • Chy Anegbu  November 25, 2015

      I have worked on the ingredients a little so you can understand them now.

      reply
  28. Lily  November 25, 2015

    I haven’t use pumpkin leave before, but green leave. I will try it with pumpkin leave this week.Thanks alot

    reply
  29. peace  November 29, 2015

    Wow!!!!!! It was reali nice I cooked it and my hubby enjoyed it. I used palm oil and I added iru. Chy thanks.

    reply
  30. Odoh Chinelo  February 18, 2016

    Hello Chy,you are such a wonderful and gifted lady.Your receipes are superb.I love cooking! More grease to your elbow

    reply
  31. princess  February 19, 2016

    Chi nwa di okey, dis vegetable sauce is yomicous , thank u very much

    reply
  32. blessing  February 19, 2016

    So yummy. Vegetable sauce is much more nutritious than tomato stewam I can’t wait to try this. Keep up the good work.

    reply
  33. TEMMY  February 19, 2016

    Wow!!! Dis is nutritious, u re really doing great job..kudos 2 u CHY

    reply
  34. Fisayomi Olosunde  February 19, 2016

    Nice one,I really love it.Keep up the good work

    reply
  35. blessing  February 19, 2016

    You are doing a great job. Weldon.

    reply
  36. ikemangel  February 19, 2016

    Wow its so yummy so inviting I will try it this weekend

    reply
  37. Bukky  February 20, 2016

    This is lovelllllllyyyy

    reply
  38. Pearl  February 21, 2016

    I have try it so delicious

    reply
  39. gold  February 24, 2016

    You are just wonderful

    reply
  40. Funmie  February 25, 2016

    Interesting!!! Will definitely try it

    reply
  41. Funmi  March 7, 2016

    This is a nice one, thanks

    reply
  42. Joy oladimeji  March 7, 2016

    Chy u are such a wonderful lady, u are a gift to our generation. I pray that God will bless u and ur family ijn.

    reply
  43. john  March 19, 2016

    Wow…I was confess on what to eat but not until i saw this Vegetable sauce two hours ago AND I’ve just prepared it now….I’m speechless because is soooo yummious

    reply
  44. Delight Vivian  March 23, 2016

    Very nice food you gat here. Just found out about this site and I must confess, am kinda addicted to it. Thanks dear Chy.

    reply
  45. Temitayo  March 25, 2016

    My hubby has bn asking me to prepare this vegetable sause but I didn’t know how to prepare it but now I know. Thank you so much I love you Chy.

    reply
  46. Adiele Oly  April 6, 2016

    Been hearing vegee sauce bt don’t know hw, tnks so much for d reciepes

    reply
  47. Esther  April 6, 2016

    So inviting! Will try it out, am sure my hubby who likes vegetables will fall in love with it, thanks so much #hugs#

    reply
  48. Bissy  April 8, 2016

    You are 1 in a million Chy. I prepared the vegetable stew and guess what! My family enjoyed it. Thank you very much and I love this blog of yours.

    reply
  49. liz  April 10, 2016

    Oh!!!mouth watering

    reply
  50. Mina  April 15, 2016

    You are just too gifted darling Chy u are my inspiration. My cooking has greatly improved. My family is happy. Thank you!

    reply
  51. owhe Christopher  April 16, 2016

    Please what kind of olive oil do I use or is it the normal olive oil people normal take to church. Please I want to know

    reply
    • Chy Anegbu  April 18, 2016

      Yes, the normal olive oil people take to church. It is the prefered cooking oil in most developed countries and it is better than vegetable oil.

      reply
  52. mum Excel.  April 21, 2016

    Waooooooo, Chy love u’r d bomb. This is rlly nice and yummy, I love cooking dis and wen Eva I make dis my husband eats more than he can take. Lollllll. Thanks anyways.

    reply
  53. shodipe  May 15, 2016

    can I use palm oil instead of Olive oil?

    reply
  54. monica  June 15, 2016

    Yummy,i prepared it today and my son like it so much. Tanx aunty chy for your delicious recipes

    reply
  55. Edith Nwoko  June 16, 2016

    Nice one dear, so delicious

    reply
  56. Viv  June 24, 2016

    The picture of the food alone is so fantastic. Tnx for the lecture. Will surely make it this weekend.

    reply
  57. omole delphine  June 27, 2016

    Pls ma’am where can we get cooking olive oil.

    reply
    • Chy Anegbu  June 28, 2016

      Cooking olive oil is the same as every other olive oil. just buy the bigger bottle and make sure it is the original olive oil. Alternatively, just use the usual vegetable oil or groundnut oil.

      reply
  58. Dammy  June 27, 2016

    As new as I am here I have learnt a lot Chi. More wisdom IJN

    reply
  59. Chioma  August 25, 2016

    Thanks chi, just prepared mine. it was a waoooh! God bless you.

    reply
  60. Dee  September 13, 2016

    Tnx Chy, this is really wow! I MUST try dis… Tnx

    reply
  61. Effiong  September 13, 2016

    Wow! God bless you for being a blessing to many kitchens. I love this vegetable source. I must surly try this out

    reply
  62. Rita  September 13, 2016

    Thanks a Lot ma. pls can i use coconut oil 2 cook. I heard s a very healthy oil. Thanks

    reply
  63. mercy  September 13, 2016

    Good job,will surely try it this weekend

    reply
  64. rachel  September 19, 2016

    i have learnt alot from u but i have a problem i dont know how to prepare sauce for white rice pls can u help me with d preparation and ingredient. thanks

    reply
  65. Akinwale olabimpe  October 1, 2016

    Hello chy, pls I want to ask for your measuring cup. When you listed the ingredients you were memtiomimg cups of pepper, tomatoes and onions. Please can you show us what you mean by the cup. Thanks

    reply
    • Chy Anegbu  October 3, 2016

      Cups are standard measuring tools in every kitchen. A cup is usually filled by 250ml of liquid. And when pepper, tomatoes and onions are sliced, they can be measured in cups. thanks for your question.

      reply
  66. Mopelola  October 4, 2016

    Thanks a lot. I want to buy the Nigerian Cook book. How can I get it?
    Mopelola

    reply
  67. Niffy  October 10, 2016

    Omg was thinking of making carribean rice this afternoon buh here is it again another vegetable sauce to make u want to eat..dnt knw wt to choose..thanks alot my ewa agoni was delicious and uha soup over the weekend buh the oha got stick i used ofo and achi

    reply
  68. Glorisky  December 13, 2016

    Woow just finished making mine it sooo wonderful, please friends try it and see thanks to you chy, but how can I cook the one for swallow MA?

    reply
  69. Angel  December 31, 2016

    Just discovered this site and I love it.pls how can I get your Previous recipes….u re really doing a great job

    reply
  70. love albert  January 4, 2017

    thank you for your wonderful recipe God almighty we bless you

    reply
  71. akua  February 22, 2017

    I love the recipe will definitely give it a try . awesome

    reply
  72. Sonia  March 22, 2017

    Wow,nice one

    reply
  73. Eric  March 23, 2017

    am very grateful ma,for this few deys I have learnt a lot..It was really nice.
    I dnt knw if you have a school because I will still like to improve more in the kitchen.

    reply
  74. EGBEDI MABEL EJOVI  March 31, 2017

    YUMMY YUMMY

    reply
  75. victoria  April 21, 2017

    hi, nice recipe but i also want to add that you could use more than just pumpkin leaves, my mum uses pumpkin leaves(ugu), green(alefo) and csent leave together for her vegetable stew together with the other ingredients u mentioned and also, she uses palm oil in place of any other oil and it usually tastes great.

    reply
    • Chy Anegbu  April 24, 2017

      Ok, thanks for your contribution.

      reply
  76. Chukwuemeka  May 22, 2017

    Thanks so much.

    I cant’t wait to try this out.

    reply
  77. osuchukwu kingsley chibunna  May 28, 2017

    Hello!! Chy your recipes are superb and helpful. I will really try the vegetable sauce really soon. Can’t wait.

    reply
  78. Caroline  June 1, 2017

    This is interesting and lovely

    reply
  79. Eguolo Agbroko  June 3, 2017

    Thanks for the recipe,i will try it as soon as possible

    reply
  80. ife  June 15, 2017

    dis is so nice and lovely! am just gonna try dis tomorrow! thanks so much

    reply
  81. Lizzie  June 29, 2017

    I prepared it for dinner its so delicious….

    reply
  82. williams joy  August 9, 2017

    wow its really nice, i will try for breakfast tomorrow morning

    reply
  83. Bisi  August 9, 2017

    Hi Chy
    I am a yoruba lady and this recipe is similar to EFO RIRO, a vegetable dish we are known for. The differences are that palm oil is used in place of olive oil and greens (Shoko/tehteh) in place of Ugu leaves.
    Other contributors above too have pointed this out.
    Thanks a lot for sharing.

    reply
  84. Jules  October 27, 2017

    Nice dear, well prepared

    Thanks for sharing

    reply
  85. Duncan D  November 12, 2017

    After using the recipe to prepare the vegetable sauce, the credit was taken from the chef… My Mon came downstairs twice for the first time to merry with us.

    reply

Add a Comment