Potatoes are one of the most commonly eaten vegetables in Nigeria. Potatoes contain flavonoid and protective antioxidant activity. Flavonoids protect against cardiovascular disease, respiratory problems and certain cancers. They are also high in vitamin C which is key to healthy skin. Potatoes also contain significant amounts of folic acid, which is essential for pregnant women.
In this simple and healthy stew, the properties of onions and potatoes are combined so that the meal is recommended for respiratory issues due to the positive effects of onion up on the bronchial tubes.
Ingredients
- 500 g of potatoes
- 4 onion bulbs
- 4 carrots
- ½ litre of unsalted vegetable or chicken stock/broth
- 4 spoons of olive oil
- Chives for garnishing
- ½ Teaspoon salt
- ½ teaspoon of curry
- ¼ teaspoon of nutmeg
- Black pepper ( optional)
Direction
- Peel, wash and cut the potatoes
- Peel, wash and cut the onion
- Peel, wash and cut the carrots
- Heat the olive oil in a pot for few seconds, then add the onion and the nutmeg and allow it sauté till the onion is transparent
- Carefully stir in the potatoes
- Carefully stir in the carrots
- Add the vegetable or chicken broth, just enough to cover your potatoes and carrots
- Add the curry, salt and pepper and let it boil for 20 minutes or till the vegetables are tender, (don’t let the vegetables overcook)
- Stir occasionally as stew simmers to avoid sticking to the pot. Turn off heat once stew is cooked
- Serve and garnish with chives
- Serve with rice.
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