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.

You will also find this recipe on page 12 of the ultimate Nigerian cookbook.

For me, 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

I doing all this I was only hoping for ways to incorporate healthy foods into our daily diet and of course, find ways to eliminate junk. We live in a continent where so much junk is daily served as foods.

I have always maintained there is a direct correlation between the foods we eat and our total well being.

Vegetable Sauce

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 alternatives.

Ingredients | Serving: 6 | Preparation Time: 60 minutes

  • 4 cups of sliced fresh tomatoes.
  • Sliced fresh pepper (To taste).
  • 1 cup of sliced onions.
  • 3 seasoning cubes
  • 1KG of assorted meat.
  • Half teaspoon of beef seasoning spice
  • 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.)

There are different brands of beef seasoning spice, you can pick any of them. With time you will get better with your choices.

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 seasoning cubes, 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).

You should have a table looking like the image below.

Ingredients for vegetable sauce.

Set your cooking pot on heat, add 250ml of vegetable 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. see image below.

Vegetable sauce rice

Add the cooked meat, remaining cube of maggi, salt to taste, crayfish and stir, allow to simmer on low heat for 3 minutes.

Vegetable stew – step 3

Taste for salt, you may add another seasoning cube

Add the leaves (vegetables), stir properly and taste for salt. 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.

Nigerian vegetable sauce for rice

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.

Nigerian Cookbook

At some point, you will start knowing the different between these 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, etc. As long as you are using fresh tomatoes, it would taste very nice.

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

Comments

  1. Obute Juliet Chinenye  November 16, 2018

    Thanks Aunty Chy, I really love this recipe

    reply
  2. Chi. Thompson  February 21, 2019

    Am giving this a try today, my husband loves vegetables so much

    reply
  3. Amaka  February 21, 2019

    I love it so much. I’m making it this weekend

    reply
  4. Victoria  February 21, 2019

    Thanks for your wonderful method of preparing vegetable with olive oil .

    reply
  5. Adorable  February 22, 2019

    Super Duper Site this is!!!!! Thumbs up chy.
    Oh yea, I have been a fan of veggie sauce. The first day I tried it at home until now, my family won’t allow me be. Its healthy, easy to make and delicious.
    If you add palm oil, it could be served with swallow.
    Keep up this great work ma’am

    reply
  6. Abdulwahab halima  February 22, 2019

    thanks alot I really love this page

    reply
  7. Sandra  February 22, 2019

    The food was bae! My family and I enjoyed it thoroughly…Thank you very much!

    reply
  8. Emi  May 17, 2019

    Nice recipe, great teacher. I will definitely try this.

    reply
  9. Janet E. U  May 23, 2019

    Thanks for the Recipe. I will make it for myself and my hubby

    reply
  10. Anurika  June 13, 2019

    Thanks for this. It looks yummy. But can any kind is meat serve or must it be assorted meat?

    reply
    • Chy Anegbu  June 14, 2019

      Any kind of meat, yeah.

      reply
  11. Christopher  June 26, 2019

    Wow, will really live to try it
    Thanks

    reply
  12. Sharon  August 23, 2019

    Hmmmmmmmm, am loving this recipe o, but I don’t eat meat, can I use smoked fish to prepare this vegetable sauce for rice?

    reply
    • Chy Anegbu  August 25, 2019

      Sure, you can.

      reply

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