Oil-Free Okra Sauce

Ingredients

• 700 g Okra (cut in half)
• 300 g Shelled shrimp (fresh or frozen)
• 200 g Crab meat (in pieces)
• 3 pcs Yellow onions (medium, peeled and sliced)
• 30 g Fresh ginger (peeled and grated)
• 1 pcs Fresh red chili (small, seeded)
• 2 tiges Green onions (chopped)
• 100 g Baby spinach (washed)
• 1 c. à soupe Salt (table)
• 1 c. à café Fish seasoning (e.g., Maggi) (fish sauce)
• 1 c. à soupe Powdered shrimp broth (dehydrated)
• 1 c. à soupe Dried shrimp (chopped)
• 1 c. à soupe Shrimp powder (to boost flavor)
• 200 g Mackerel fillet (or white fish) (cut into pieces)
• 2 L Water (filtered)

Instructions

1. Prepare the vegetables

   Slice the three yellow onions, mince the ginger, chili and green onions. Wash the baby spinach.

   Time: PT10M

2. Blend the okra

   Place the 700 g of okra cut in half into the blender, add 2 cups of water and blend on “pulp” mode until a coarse purée forms.

   Time: PT5M

3. Blend the other vegetables

   Put the onions, ginger, chili, green onions and 1 L of water in the blender, blend until a smooth liquid forms.

   Time: PT5M

4. Make the seafood broth

   In the large pot, add the shrimp and crab meat. Pour in the blended vegetable mixture, add the salt, fish seasoning, powdered shrimp broth and dried shrimp. Bring to a boil, reduce heat and simmer for 22 minutes, covered.

   Time: PT22M

   Temperature: 100°C

5. Add the okra

   Stir the okra purée into the broth, mix gently, partially cover (leave a small opening) and simmer over low heat for 18 minutes.

   Time: PT18M

   Temperature: 90°C

6. Add the spinach

   Stir in the 100 g baby spinach, mix, partially cover again and cook for 10 minutes.

   Time: PT10M

   Temperature: 90°C

7. Boost flavor with shrimp powder

   Sprinkle 1 tbsp of shrimp powder, stir gently and simmer for an additional 10 minutes.

   Time: PT10M

   Temperature: 90°C

8. Add the fish

   Add the mackerel pieces (or other white fish) to the sauce, stir gently to avoid breaking them, then cook for 10 minutes over low heat.

   Time: PT10M

   Temperature: 90°C

9. Finishing and serving

   Adjust seasoning if needed, remove from heat and serve hot with rice, fufu or cassava.

   Time: PT2M

Nutrition Facts

Calories

180

Protein

15 g

Carbohydrates

12 g

Fat

2 g

Fiber

4 g