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Photo: Photographer / Greg DuPree, Food Stylist / Margaret Dickey, Prop Stylist / Kay Clarke
Active Time:50 minsTotal Time:50 minsServings:6Jump to Nutrition Facts
Active Time:50 minsTotal Time:50 minsServings:6
Active Time:50 mins
Active Time:
50 mins
Total Time:50 mins
Total Time:
Servings:6
Servings:
6
Jump to Nutrition Facts
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Ingredients
1largered onion, unpeeled
¼cuporganic unrefined red palm oil (see Tip)
3tablespoonsiru (fermented locust beans; see Tip)
1(15 ounce) canno-salt-added tomato sauce
½cupwater
2beef bouillon cubes
⅛teaspoonsalt
⅛teaspoonCameroon pepper (see Tip)
1poundbeef stew meat, trimmed and cubed (1/2-inch)
2cupsavocado oilorcanola oil
4large ripe plantains, peeled and sliced diagonally 1 inch thick (see Tip)
Directions
Peel onion, reserving the skin. Dice the onion.
Heat palm oil in a large pot over medium-high heat. Add the diced onion and iru; cook, stirring occasionally, until fragrant, 3 to 4 minutes. Stir in tomato sauce, water, bouillon cubes, salt and Cameroon pepper. Reduce heat to medium-low and simmer until the sauce has reduced and thickened, 5 to 10 minutes.
Add beef to the sauce and cook, stirring occasionally, for 15 minutes. Add spinach, in batches, stirring to distribute the sauce evenly. Simmer until the spinach has wilted, about 10 minutes.
Meanwhile, heat avocado (or canola) oil in a large skillet over medium heat until it reaches 350°F. Add the onion skin and cook until it is dark brown, about 3 minutes. Remove the onion skin with a slotted spoon and discard.
Place a wire rack atop a baking sheet (or a paper-towel-lined plate) near the stove. Working in batches, add plantains to the hot oil. Cook, flipping once, until golden brown, 3 to 4 minutes per side. Transfer to the rack (or plate) with a slotted spoon or tongs to drain. Repeat with the remaining plantains.
Serve the fried plantains with the spinach mixture.
Equipment
Deep-fry or candy thermometer
Tips
Extracted from the oil palm tree,unrefined red palm oilgets its deep hue from healthful antioxidant pigments called carotenoids, which are important for eye health. Its high smoke point makes it a good choice for frying.
Harvested from the pods of African locust bean trees then fermented,irugives deep umami flavor to soups, stews and more.
Findplantainsat large supermarkets or Latin markets. A ripe plantain has black-yellow skin. To peel, slice off both ends and cut into 3-inch lengths. Using the tip of a paring knife, cut 4 lengthwise slits along each piece. Soak in ice water for 3 to 5 minutes to loosen the skin. Remove from the water and peel.
Originally appeared: EatingWell.com, May 2022
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Nutrition Facts(per serving)492Calories23gFat55gCarbs24gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
