Recipes · Senegalese · Stews
Soupe Kandia (Senegalese Okra and Palm Oil Stew)
One serving has 507 kcal and 38 g protein, and at least a fifth of a woman's daily need of cobalamin (221%), manganese (95%), vitamin C (79%), phosphorus (76%), pyridoxine (74%) and vitamin K (71%). Ready in 80 minutes.
- Preparation: 20 min
- Cooking: 60 min
- Makes: 1 serving (725 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: fish, shellfish
Ingredients
- 150 g Catfish, raw
- 30 g Smoked fish
- 15 g Shrimp, raw
- 180 g Okra, raw
- 20 g Palm oil
- 50 g Onions, raw
- 8 g Garlic, raw
- 15 g Tomato paste
- 6 g Chili peppers, red, raw
- 250 g Water
- 0.7 g Salt
Method
- Cut the catfish into large chunks and flake the smoked fish. Top and tail the okra and slice it into thin rounds.
- Heat the palm oil in a pot over medium heat and cook the finely chopped onion and garlic for 3-4 minutes until soft.
- Stir in the tomato paste and chili and cook for 1-2 minutes, then add the water and bring to a boil.
- Add the okra, dried shrimp and smoked fish, reduce the heat, and simmer for 15 minutes, stirring now and then, until the okra has broken down and the soup is thick and slightly ropy.
- Add the fresh catfish and salt, and simmer gently for a further 10-12 minutes, until the fish is cooked through and flakes easily.
- Serve hot, spooned over rice or with couscous, in the classic Senegalese way.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 507 kcal | 24% |
| Carbohydrates | 24.1 g | |
| Water | 628 mL | |
| Fiber | 7.5 g | 25% |
| Protein | 38.2 g | 80% |
| Tryptophan | 0.4 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.5 g | |
| Lysine | 2.9 g | |
| Methionine | 0.93 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.7 g | |
| Histidine | 0.79 g | |
| Fat | 29.8 g | |
| Monounsaturated | 11.4 g | |
| Polyunsaturated | 3.8 g | |
| Docosahexaenoic Acid (DHA) | 0.14 g | |
| Eicosapentaenoic Acid (EPA) | 0.04 g | |
| Omega-6 | 3.2 g | |
| Saturated | 12 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 117 mg | |
| Calcium | 214 mg | 21% |
| Copper | 0.53 mg | 59% |
| Iron | 2.4 mg | 14% |
| Magnesium | 160 mg | 52% |
| Manganese | 1.7 mg | 95% |
| Phosphorus | 529 mg | 76% |
| Potassium | 1,434 mg | 31% |
| Selenium | 19.8 µg | 36% |
| Sodium | 777 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 0.45 mg | 41% |
| Riboflavin (vitamin B2) | 0.31 mg | 28% |
| Niacin (vitamin B3) | 6.3 mg | 45% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 32% |
| Pyridoxine (vitamin B6) | 0.96 mg | 74% |
| Folate (vitamin B9) | 138 µg | 35% |
| Cobalamin (vitamin B12) | 5.3 µg | 221% |
| Choline | 160 mg | 38% |
| Vitamin A | 96.2 µg | 14% |
| Vitamin C | 59.5 mg | 79% |
| Vitamin D (D2 + D3) | 167 IU | 28% |
| Vitamin E | 5.7 mg | 38% |
| Vitamin K | 64 µg | 71% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
2.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.