CARIBBEAN VEGGIE PEPPER POT

Vegetarian Cooking for Everyone
• 1 tablespoon coconut oil or canola oil

• 1 onion, chopped

• 1/4 cup chopped fresh garlic

• 1/4 cup chopped fresh ginger

• 1 jalapeño pepper (or 1/4 habanero), chopped

• 1 ½ teaspoons ground allspice

• 1 sweet potato (about 1 pound), peeled and chopped

• 2 carrots, peeled and chopped

• 1 bunch collards, callalloo or spinach, chopped (3 to 4 cups, loosely packed)

• 4 cups vegetable broth

• 1 teaspoon fresh thyme leaves

• 1 bay leaf

• Juice of 1 lime

• Sea salt and freshly ground pepper to taste

Heat oil in a soup pot over medium-high heat. Sauté the onion, garlic, ginger and jalapeño, stirring occasionally, until vegetables soften, about 5 minutes.

Stir in allspice, sweet potato and carrots. Add greens a handful at a time and stir until they wilt, about 3 minutes.

Add broth and bring heat to high. When broth comes to a boil, add thyme and bay leaf. Reduce heat to low, cover and simmer for about 30 minutes, until vegetables are tender.

Squeeze in lime juice and season with salt and pepper. Makes 4 servings.

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Superkanja

Superkanja may be Gambia's super soup, but the name is probably a combination of Portuguese and West African words. Sopa, the Portuguese word for soup; like palaver a word left over from the early days of Portuguese exploration of the African coast. Kanja, evidently a West African word for okra. (?) Superkanja is also called supa kanja, supakanja and kanjadaa.
bridge, west africa

What you need

* one cup palm oil or peanut oil (or any oil)
* one pound stew meat (beef or similar), cut into cubes
* one onion, peeled and chopped
* one sweet red pepper, chopped (optional)
* one hot chile pepper (left out, or left whole and removed at serving for a mild dish, or chopped for a spicy hot dish)
* five to ten cups water
* one smoked or dried fish, cleaned, rinsed in water, and bones removed, broken into bite-sized pieces
* one fresh fish, cut into bite-sized pieces (optional)
* one to two pounds of greens (spinach, collards, kale, turnip greens, okra leaves, sweet potato leaves), stems removed, cleaned, washed, and shredded
* twenty to thirty okra, ends removed and cut into pieces
* one or two Maggi® cubes or Maggi® sauce; or chicken or beef bouillon cubes
* salt, red pepper (to taste)

What you do

* Heat about a quarter of the oil in a large pot. Fry the meat until browned. Add the onion and pepper and fry for another minute or two.
* Add all remaining ingredients, bring to a boil. Reduce heat and simmer for one to two hours, until all is tender.
* When soup has reduced to your liking, stir in additional palm oil (if desired) and simmer for another ten to twenty minutes.
* Serve with plain boiled Rice.

Fufu

Fufu (Foo-foo, Foufou, Foutou, fu fu) is to Western and Central Africa cooking what mashed potatoes are to traditional European-American cooking. There are Fufu-like staples all over Sub-Saharan Africa: i.e., Eastern Africa's Ugali and Southern Africa's Sadza (which are usually made from ground corn (maize), though West Africans use maize to make Banku and Kenkey, and sometimes use maize to make Fufu). Fufu is a starchy accompaniment for stews or other dishes with sauce. To eat fufu: use your right hand to tear off a bite-sized piece of the fufu, shape it into a ball, make an indentation in it, and use it to scoop up the soup or stew or sauce, or whatever you're eating.

In Western Africa, Fufu is usually made from yams, sometimes combined with plantains. In Central Africa, Fufu is often made from cassava tubers, like Baton de Manioc. Other fufu-like foods, Liberia's dumboy for example, are made from cassava flour. Fufu can also be made from semolina, rice, or even instant potato flakes or Bisquick. All over Africa, making fufu involves boiling, pounding, and vigorous stirring until the fufu is thick and smooth.

What you need

• two to four pounds of yams (use large, white or yellow yams; not sweet potatoes, not "Louisiana yams"); or equal parts yams and plantain bananas
• one teaspoon butter (optional)

What you do

• Place yams in large pot and cover with cold water. Bring to a boil and cook until the yams are soft (maybe half an hour). Remove pot from heat and cool yams with running water. Drain. Remove peels from yams. Add butter. Put yams in a bowl (or back in the empty pot) and mash with a potato masher, then beat and stir with a wooden spoon until completely smooth. This might take two people: one to hold the bowl and the other to stir.
• Shape the fufu into balls and serve immediately with meat stew or any dish with a sauce or gravy. To eat it, tear off a small handful with your fingers and use it to scoop up your meat and sauce.

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Irie salad

1. Prepare 3 corn cob (maize).
2. Make 1 medium sweet potato boil until done and then cut it in cubes.
3. Slice one big onion, 3 green onions.
4. Chop 2 green apples in little cubes, about 1 cm.
5. Prepare a sauce with arachid oil, lime juice, pepper.
6. Blend all the ingredients and sauce into a dish. A little curry can also be added.

Ital maffé

This sauce is inspired from a senegalese dish.

Cut 1 1/2 big onion and heat in vegetal oil until it become transparent and lightly brown, but not burned.

Add one squashed clove garlic, 3 teaspoon of peanut butter, 3 teaspoon of tomato pur�e and some water to diluate. add pepper, a very little paprika. Add done sweet potato, carots, turnip, yam...

Serve with rice.
You can also add fried tofu in the sauce.

Greens, lentils and sweet potato in coconut sauce

Take a big bunch of spinach or callaloo, 1 big sliced onion, garlic and put them in warm vegetal oil about 4 minutes.

Add enough coconut milk, chopped sweet potato and cho-cho, aubergine, carrots, or vegetables of your choice, hot pepper, black pepper according to your taste. cook until done and the sauce thick.

Then, add cooked lentils. keep 5 minutes on the fire. it is ready.

Sweet Potato Fries

Recipe courtesy Sandra Lee 2009

Prep Time:

5 min

Inactive Prep Time:

--

Cook Time:

30 min

Level:

Easy

Serves:

4 servings

Ingredients

• 2 sweet potatoes, washed
• 2 tablespoons canola oil
• Salt and freshly ground black pepper

Directions

Preheat oven to 400 degrees F. Place a baking sheet in the oven.

On a cutting board, slice the sweet potatoes in half lengthwise. Slice each half into 6 wedges. Place wedges in a large bowl, add canola oil, season with salt and pepper, to taste, and toss to coat.

Remove the baking sheet from the oven. Place the fries onto the baking sheet and bake for 15 minutes. Turn the fries and bake for another 15 minutes until brown and crispy. Transfer to a serving bowl and serve.

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Home Fried Sweet Potatoes

Easy home fried sweet potatoes are made with cooked sliced sweet potatoes and a little sugar and butter. A great dish to use extra cooked sweet potatoes.

INGREDIENTS:

* 4 medium sweet potatoes
* 2 tablespoons vegetable oil
* 2 tablespoons butter
* 2 tablespoons sugar
* dash cinnamon, optional

PREPARATION:

Boil sweet potatoes in skins until tender; slice about 1/4-inch thick. Heat oil and 2 tablespoons butter over medium heat and brown sliced sweet potatoes quickly. Sprinkle with sugar, along with cinnamon, to taste.
Serves 4.