Special Okra Sauce (Ghanaian)

Ingredients

• 500 g Walking crabs (cleaned and cut into pieces)
• 300 g Braising beef (cut into cubes)
• 5 cloves Garlic (crushed)
• 3 pieces African pepper (Guinea pepper) (seeded, according to desired heat level)
• 2 cm Fresh ginger (peeled and coarsely chopped)
• 3 tbsp All-purpose seasoning (type Maggi or similar)
• 1 tbsp Adobo (or similar seasoning) (to enhance flavor)
• 1 cube Shrimp bouillon cube (dehydrated)
• 1 cube Beef bouillon cube (dehydrated)
• 300 g White fish (fillets) (cut into pieces for frying)
• 2 tbsp Salt (fine salt)
• 0.25 tsp Ground black pepper (freshly ground)
• 1 tbsp Fish seasoning (type Maggi fish or similar)
• 500 ml Frying oil (vegetable oil) (for frying the fish)
• 2 tbsp All-purpose flour (to coat the fish before frying)
• 1 kg Okra (washed and sliced)
• 0.25 tsp Baking soda (to tenderize the okra)
• 200 g Button mushrooms (sliced (optional))
• 6 pieces African eggplant (diced)
• 3 pieces Onion (2 for the sauce, 1 for the blender mixture)
• 1 cup Red palm oil (about 240 ml, heated)
• 20 g Small piece of Ghanaian fermented fish (adds an umami note)
• 1 can (400 g) Canned crushed tomatoes (no added salt)
• 2 tbsp Homemade salted butter (to enrich the sauce)

Instructions

1. Prepare the base broth

   In the blender, combine the walking crabs, cubed beef, 5 garlic cloves, 1 African pepper, 2 pieces of ginger and 1 L of water. Blend until a smooth puree forms.

   Time: PT5M

2. Season the broth

   Add 2 tbsp all‑purpose seasoning, 1 tbsp adobo, 1 shrimp bouillon cube and 1 beef bouillon cube. Mix well with a wooden spoon.

   Time: PT2M

3. Cook the broth with meat

   Pour the mixture into a large pot, bring to a boil then reduce heat and simmer for 25 minutes over medium heat.

   Time: PT25M

   Temperature: medium

4. Season the fish

   In a bowl, toss the fish pieces with 1 tbsp fish seasoning, 1 tbsp salt, 1 tbsp haye (or light soy sauce) and 1/4 tsp pepper. Set aside.

   Time: PT3M

5. Fry the fish

   Heat the frying oil in a pan over medium‑high heat. Lightly dust the fish pieces with flour, then drop them into the hot oil. Fry until golden and crispy (about 8‑10 minutes). Drain on paper towels.

   Time: PT10M

   Temperature: medium‑high

6. Prepare the okra

   Slice the okra, place it in the blender with 3 ½ cups cold water and blend quickly. Pour into the pot, bring to a gentle boil, add 1/4 tsp baking soda and cook for 3 minutes.

   Time: PT10M

   Temperature: medium

7. Add vegetables to the okra

   Stir in the sliced mushrooms and diced African eggplant. Cook an additional 2‑3 minutes until the vegetables are tender.

   Time: PT3M

   Temperature: medium

8. Prepare the onion‑pepper mixture

   In the blender, blend 1 onion, 2 African peppers and a little water until a smooth paste forms.

   Time: PT3M

9. Sauté the aromatics

   In a pot, heat 1 cup red palm oil over medium heat. Add 2 sliced onions and the small piece of fermented fish. Sauté for 3 minutes until the onions are translucent.

   Time: PT3M

   Temperature: medium

10. Add the onion‑pepper mixture

    Pour the blender mixture (with a little water) into the pot. Cook for 3 minutes while stirring.

    Time: PT3M

    Temperature: medium

11. Add the crushed tomatoes

    Stir in the canned crushed tomatoes. Cook for 3 minutes until the sauce thickens slightly.

    Time: PT3M

    Temperature: medium

12. Combine the proteins and broth

    Add the crab and homemade salted butter, then the broth from the meat‑crab mixture (prepared in step 3). Bring to a gentle boil then reduce heat and simmer for 5 minutes.

    Time: PT5M

    Temperature: medium

13. Add the cooked okra

    Pour the prepared okra (steps 6‑7) into the pot. Mix and cook for 2‑3 minutes so the flavors meld.

    Time: PT3M

    Temperature: medium

14. Season the final sauce

    Add 1 tbsp all‑purpose seasoning and 1 tbsp salt. Mix well and cook for an additional 5 minutes.

    Time: PT5M

    Temperature: medium

15. Add the fried fish

    Stir in the fried fish pieces (and, if desired, the shrimp). Gently mix and cook for 3 minutes to reheat the fish without making it soggy.

    Time: PT3M

    Temperature: medium

16. Rest and serve

    Turn off the heat, cover the pot and let rest for 5 minutes. Serve hot with rice, fufu or African bread.

    Time: PT5M

Nutrition Facts

Calories

350

Protein

20 g

Carbohydrates

15 g

Fat

20 g

Fiber

5 g