Supakanja (Gambian Okra Stew with Palm Oil and Smoked Fish)
In short: Okra simmered with beef, smoked fish, tomato and red palm oil into a thick, glossy stew, served over rice, a Gambian favorite. It takes about 1 h 55 min in total and makes 6 servings.
- Prep
- 25 min
- Cook
- 1 h 30 min
- Total
- 1 h 55 min
- Servings
- 6
- Difficulty
- Easy
- Calories
- 685 kcal
Supakanja is the Gambian okra stew, cooked in red palm oil with beef, smoked fish, tomato and a whole hot pepper. The okra melts into the sauce and thickens it naturally, giving a glossy, slightly slippery stew that clings to rice. The smoked fish adds a deep, savory background. Slice the okra thin and avoid stirring too hard, so that the pods keep a little texture.
Instructions
- Put the beef, half the onions, the garlic, the salt and the water in a large pot. Bring to a boil, then cover and simmer for 45 to 50 minutes, until the beef is nearly tender.
- Heat the palm oil in a second large pot over medium heat. Cook the remaining onions for 5 minutes, then stir in the tomato paste for 2 minutes and add the tomatoes. Cook for 5 minutes more.
- Add the beef and its broth, the smoked fish and the whole pepper. Simmer for 10 minutes.
- Stir in the okra. Cover and cook for 15 to 20 minutes, stirring only once or twice, until the okra is tender and the stew is thick and glossy. Add a splash of hot water if it gets too thick.
- Taste and adjust the salt, then lift out the pepper. Serve hot over rice.
Tips
- Frozen sliced okra works well. Add it straight from the freezer and cook for 3 to 5 minutes longer. For less slipperiness, leave the pot partly uncovered and stir as little as possible.
- For a seafood version, add 200 g (7 oz) of peeled shrimp for the last 5 minutes of cooking.
Questions and answers
What is supakanja?
Supakanja, also spelled superkanja, is a Gambian okra stew cooked with palm oil, smoked fish and meat. It is served over rice or with fufu.
How do I reduce the sliminess of okra?
Leave the pot partly uncovered, add the okra late and stir only a little. Some slipperiness is part of the dish, since it thickens the stew.
Can I make it without meat?
Yes. Use extra smoked fish, or add shrimp and mushrooms. Cook the okra in the sauce for 15 minutes.
How long does it take to make Supakanja (Gambian Okra Stew with Palm Oil and Smoked Fish)?
About 1 h 55 min in total: 25 min of preparation and 1 h 30 min of cooking.
How many calories are in Supakanja (Gambian Okra Stew with Palm Oil and Smoked Fish)?
About 685 kcal per serving, with 29 g of protein, 73 g of carbohydrates and 30 g of fat. These values are estimates.
Nutrition per serving
| Calories | 685 kcal |
|---|---|
| Protein | 29 g |
| Carbohydrates | 73 g |
| Fat | 30 g |
| Fiber | 5 g |
| Sugar | 5 g |
| Sodium | 780 mg |
Estimated values, calculated from the ingredients.
