Soupou Kandia (Senegalese Okra and Palm Oil Stew)
Local name: Soupou kandia
In short: Okra stewed in red palm oil with beef and smoked fish until thick and deep orange, served over white rice with a squeeze of lime. It takes about 1 h 45 min in total and makes 6 servings.
- Prep
- 25 min
- Cook
- 1 h 20 min
- Total
- 1 h 45 min
- Servings
- 6
- Difficulty
- Medium
- Calories
- 510 kcal
Soupou kandia is an okra stew made with red palm oil, smoked fish and beef, popular in the south of Senegal. The okra thickens the broth, while the palm oil gives it a deep orange color and an earthy flavor. It is spooned over white rice, and lime squeezed on at the table brightens everything. Use a good smoked fish, since that is where much of the savor comes from.
Instructions
- Soak the smoked fish in hot water for 10 minutes. Drain, pull out the bones and skin, and break the flesh into chunks.
- Put the beef in a pot with the water, half the onions and the salt. Bring to a boil, skim off the foam, then simmer partly covered for 45 minutes until nearly tender.
- In a second pot, heat the palm oil over medium heat. Cook the remaining onions for 6 minutes, add the garlic for 1 minute, then the tomato paste for 2 minutes.
- Pour the beef and its broth into the palm oil mixture. Add the chili and smoked fish and bring back to a simmer.
- Stir in the okra. Simmer for 20 to 25 minutes, stirring gently now and then, until the okra is tender and the stew has thickened.
- Taste and adjust the salt. Remove the chili, and serve over rice with lime wedges.
Tips
- Red palm oil gives the signature color and flavor. If you cannot find it, use sunflower oil with 1 teaspoon of sweet paprika, though the taste will be milder.
- Frozen sliced okra works well. Add it straight from the freezer and allow a few extra minutes of simmering.
Questions and answers
Why is my soupou kandia slimy?
Okra releases a natural thickener when cut. A squeeze of lime, or cooking the okra whole for part of the time, keeps the texture lighter if you prefer less slipperiness.
Can I make soupou kandia without meat?
Yes. Use extra smoked fish or add shrimp near the end, and replace the beef broth with water. Keep the palm oil, since it carries the flavor.
Does soupou kandia keep well?
It keeps for 3 days in the fridge and thickens as it cools. Reheat with a splash of water and stir gently.
How long does it take to make Soupou Kandia (Senegalese Okra and Palm Oil Stew)?
About 1 h 45 min in total: 25 min of preparation and 1 h 20 min of cooking.
How many calories are in Soupou Kandia (Senegalese Okra and Palm Oil Stew)?
About 510 kcal per serving, with 31 g of protein, 52 g of carbohydrates and 20 g of fat. These values are estimates.
Nutrition per serving
| Calories | 510 kcal |
|---|---|
| Protein | 31 g |
| Carbohydrates | 52 g |
| Fat | 20 g |
| Fiber | 6 g |
| Sugar | 5 g |
| Sodium | 1100 mg |
Estimated values, calculated from the ingredients.
