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
