African Cabbage Stew

4.6
(9)
7 Reviews
4 Photos

A flavorful stew with tomatoes and cabbage. Very versatile. Serve with boiled yams, plantains, potatoes, rice, or any other starch on the side. Sardines in tomato sauce can stand in for the mackerel.

Submitted by MissGhana85
Updated on December 8, 2022
close up view of African Cabbage Stew garnished with cucumber in a white bowl
4
4
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Prep Time:
20 mins
Cook Time:
40 mins
Total Time:
1 hr
Servings:
12
Yield:
12 servings
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Ingredients

Original recipe (1X) yields 12 servings

  • 1 large head cabbage, diced

  • ¼ cup canola oil

  • 1 onion, diced

  • 2 teaspoons minced garlic

  • 4 roma (plum) tomatoes, diced

  • 1 cup water

  • 1 (6 ounce) can tomato paste

  • 1 (15 ounce) can mackerel in tomato sauce

  • 1 pinch red pepper flakes, or to taste

  • 1 pinch seasoned salt, or to taste

Directions

  1. Place cabbage into a large pot and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until just tender, about 10 minutes. Drain.

  2. Heat canola oil in a saucepan over medium heat. Cook and stir onion and garlic in hot oil until onion is translucent, 5 to 7 minutes. Stir tomatoes into onion mixture, place cover on saucepan, and cook until tomatoes are soft, 10 to 15 minutes.

  3. Mix water and tomato paste in a small bowl until smooth; pour into the saucepan. Stir the mixture, replace the cover, and cook another 5 minutes. Add mackerel in tomato sauce; season with red pepper flakes and seasoned salt. Stir drained cabbage into the mixture. Cover saucepan and simmer mixture until mackerel is hot, 10 to 15 minutes.

Nutrition Facts (per serving)

138 Calories
7g Fat
12g Carbs
9g Protein
Nutrition Facts
Servings Per Recipe 12
Calories 138
% Daily Value *
Total Fat 7g 9%
Saturated Fat 1g 5%
Cholesterol 24mg 8%
Sodium 266mg 12%
Total Carbohydrate 12g 4%
Dietary Fiber 4g 14%
Total Sugars 6g
Protein 9g 19%
Vitamin C 46mg 51%
Calcium 128mg 10%
Iron 2mg 9%
Potassium 458mg 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.