This is a Congolese inspired dish where cauliflower florets is cooked in a tomato based sauce and usually added smoked soft fish of choice for the added protein but it also perfect on it own or you can add in some cooked chickpeas for a fully plant protein option. A perfect budget recipe as it requires minimum ingredients and it is perfect for those busy days as it takes less than 30 minutes to be ready.
Let's Cook!
Ingredients I Used:
👩🏾🍳 1 head of a medium or large cauliflower.
👩🏾🍳 60 ml cooking oil.
👩🏾🍳 1 large onion.
👩🏾🍳 4 garlic cloves.
👩🏾🍳 1 bay leaf.
👩🏾🍳 3 medium vine chopped tomatoes or half canned chopped tomatoes.
👩🏾🍳 200 g ready to eat soft smoked mackerel fillets.
For seasoning I used:
👩🏾🍳 1 vegetable stock cube.
👩🏾🍳 Freshly ground black pepper to taste.
METHODS
Step 1
👩🏾🍳 Wash the vegetables.
👩🏾🍳 Dice the onion and tomatoes and mince the garlic.
👩🏾🍳 Separate whole cauliflower into medium florets.
👩🏾🍳 Slice the smoked mackerel.
Step 2
👩🏾🍳 Heat the oil in a saucepan over a medium heat. Add in the chopped onions and bay leaves and fry, stirring occasionally for about 2 to 3 minutes or until the onions have softened. Now add in the minced garlic and fry for further 15 to 30 seconds.
👩🏾🍳 Pour in the chopped tomatoes, reduce heat to medium low and cook/fry, stirring occasionally, for about 10 minutes until the tomato liquid has evaporated and you start to see little bubbles of oil on top.
Step 3
👩🏾🍳 Once the tomato base is ready, add in the vegetable stock and 1 cup hot water to help dissolve the stock and create a sauce, bring it to a boil and allow to boil for 5 minutes. Now add in the cauliflower florets and the smoked mackerel, cover, reduce the heat and simmer for about 10 to 15 minutes
Step 4
👩🏾🍳 Serve over plain steamed white rice and enjoy.
👩🏾🍳 It also goes well with boil or baked potatoes, steamed plantains, steamed yam, matoke and bread.
Recipe Note:
👩🏾🍳 No salt needed as the mackerel and stock are already salted.
👩🏾🍳 Once you have added in the cauliflower, taste readiness at 10 minutes, if it is folk tender, it is ready. Cauliflower can easily over cook, and you end up with a mushy mess.
Ingredient Used For Reference
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