Low Sodium Ayamase (Green Pepper Stew)

Discover the bold, savory flavors of *Low Sodium Ayamase (Green Pepper Stew)*, a vibrant Nigerian delicacy reimagined for healthier eating. This guilt-free version of the classic Ayamase, also known as Green Pepper Stew, retains all its rich, authentic taste while using low sodium ingredients to support your dietary goals. Made with a dynamic blend of green bell peppers, smoky fish, tender beef, and traditional seasonings like ground crayfish and locust beans, this stew is slow-cooked in flavorful palm oil for unmatched depth. Perfectly spiced with habanero peppers and subtly balanced with low sodium stock, this hearty dish pairs beautifully with Ofada rice or any rice of your choice. Whether you're looking to embrace West African cuisine or elevate your meal prep, this recipe is a wholesome and delicious addition to your table.

Nutriscore Rating: 63/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 6 medium Green bell peppers
• 3 whole Habanero peppers
• 1 large Onion
• 4 whole Garlic cloves
• 1 cup Palm oil
• 1 cup Beef or chicken stock (low sodium)
• 1 pound Beef, cubed
• 1 cup Smoked fish
• 2 tablespoons Locust beans (iru)
• 2 tablespoons Ground crayfish
• 1 tablespoon Low sodium bouillon powder
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper

Directions

Step 1

Begin by washing and preparing your vegetables. Core and roughly chop the green bell peppers. Remove the stems from the habanero peppers.

Step 2

Peel and quarter the onion.

Step 3

In a blender, combine the green bell peppers, habanero peppers, onion, and garlic cloves. Blend until smooth, adding a little water if necessary to ease blending.

Step 4

Place a large pot over medium heat and pour in the palm oil. Heat the oil until it's clear and reaches its smoking point, then reduce the heat to low.

Step 5

Carefully add the blended pepper mixture to the hot oil. Stir well and let it cook for about 15 minutes, stirring occasionally, until the oil starts to separate from the sauce.

Step 6

Add the low sodium beef or chicken stock to the pot.

Step 7

Introduce the cubed beef and smoked fish into the pot. Stir well to combine all ingredients.

Step 8

Add the locust beans (iru), ground crayfish, and low sodium bouillon powder. Stir thoroughly.

Step 9

Season the stew with salt and black pepper. Simmer on low heat for an additional 30-40 minutes, stirring occasionally until the meat is tender and well-cooked.

Step 10

Taste and adjust seasoning if necessary, considering the low sodium goal.

Step 11

Serve hot over Ofada rice or any rice of choice, and enjoy your flavorful, low sodium Ayamase.

Nutrition Facts

Serving size	(2086.6g)

Amount per serving	% Daily Value*
Calories	3561.3

Total Fat 314.9g	0%
Saturated Fat 144.0g	0%
Polyunsaturated Fat 0.4g
Cholesterol 462.0mg	0%
Sodium 2913.6mg	0%
Total Carbohydrate 74.5g	0%
Dietary Fiber 20.0g	0%
Total Sugars 27.8g
Protein 138.3g	0%

Vitamin D 43.2IU	0%
Calcium 307.1mg	0%
Iron 19.5mg	0%
Potassium 3697.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 76.9%

Protein: 15.0%

Carbs: 8.1%