Table of Contents
Superkanja is an okra stew that packs a nutritional and flavorful punch with its combination of leafy greens, such as spinach, collards, okra and sweet potato leaves. Combined with onions, chilli peppers and fish or meat, variations of this dish are found all over West Africa, such as the Ghanaian kontomire.
Where Does Superkanja Comes From?
Gambia! Known as Gambia’s super soup, this tasty bowl of deliciousness is found in various countries. Its name comes from the Portuguese word for soup (sopa), and a West African word for okra (kanja), which gives the dish its distinct texture.
Superkanja is also called supa kanja, supakanja and kanjadaa.
Is Superkanja Healthy?
Yes, it is! Packed with the nutrients of various leafy greens, meat and vegetables, this is heartiness in a bowl.
Okra’s are low in saturated fat, sodium and very low in cholesterol. It is also a good source of protein, riboflavin, niacin phosphorus, potassium, zinc, and copper. Okra is a good source of dietary fiber, vitamins A, C & K, vitamin B6, folate, calcium, magnesium, and manganese
What To Serve With Gambian Okra Stew (Superkanja)
It is normally served on Saturday at lunchtime and you can eat it with;
Whether you want to eat it as soup or serve it with rice as a stew, this dish is super!
Enjoy this Gambian superkanja recipe, it’s a comforting recipe packed with flavor. Don’t forget to leave a comment below if you made this great dish!
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SUPERKANJA (GAMBIAN OKRA STEW)
Equipment
- pot
Ingredients
Ingredients
- 2 lbs lean beef
- 2 cups of palm oil
- 2 medium onions
- 1 lb smoked catfish or any fish
- 2 lbs okra diced into small cubes
- Pepper and salt to taste
- ¼ teaspoon of baking powder
- 8 cups of water
Instructions
Directions
- Cut the meat into chunks and wash thoroughly
- Boil the meat and fish in a pot with enough water for 15 minutes. Then remove the fish from the pit.
- Add salt, onions, pepper, and diced okra to the pot and mix well.
- Cook over medium heat for 15 minutes, and then add the palm oil.
- Reduce heat to low and simmer for 20 minutes. Stir occasionally
- Add the fish back to the pot and simmer for 6-10 minutes on low heat.
- You can also add crabs and shrimps to the dish if you so wish.
- Serve with white rice or fufu.