Kontomire stew, also known as palava sauce, is a popular Ghanaian dish made with cocoyam leaves. Its rich flavor profile and impressive nutritional benefits make it a staple in many Ghanaian households.
Health benefits of ‘kontomire’ stew
Rich in vitamins and minerals:
Kontomire leaves are packed with essential nutrients like Vitamin C, Vitamin K, iron, and calcium.
Supports the immune system:
Vitamin C is a powerful antioxidant that helps protect the body against illness and disease.
Promotes healthy blood clotting
Vitamin K is essential for blood clotting, which is vital for wound healing and preventing excessive bleeding.
Strengthens bones and teeth
Calcium plays a key role in maintaining strong bones and healthy teeth.
Aids digestion:
The dietary fiber in kontomire helps regulate digestion and prevent constipation.
May lower cholesterol:
Fiber may bind to cholesterol in the body and help remove it, potentially reducing the risk of heart disease.
Supports weight management:
The stew is relatively low in fat and high in protein, making it suitable for those looking to manage their weight.
May reduce inflammation
Cocoyam leaves contain compounds that may have anti-inflammatory properties.
Improves skin health:
Some studies suggest cocoyam leaves can help reduce wrinkles and promote skin healing.
Provides energy:
Kontomire stew is an energy-rich dish thanks to its balanced nutritional content.
Simple ‘Kontomire’ stew recipe
Ingredients:
2 cups chopped cocoyam leaves
1/2 cup palm oil
1 medium onion
2 cloves garlic
Small piece of ginger
Pepper (to taste)
2 medium tomatoes
Salt and seasoning cubes (to taste)
Protein of choice (preferably smoked fish), cut into bite-sized pieces
Water or broth
Ground crayfish (optional)
Instructions:
Heat palm oil in a pot. Add blended onion, garlic, ginger, and pepper. Stir and fry for 5 minutes.
Add chopped tomatoes and allow to simmer.
Add your protein and let it absorb the flavor from the stew. Add crayfish if using.
Stir in the chopped cocoyam leaves.
Add water or broth, salt, and seasoning to taste.
Reduce heat and allow to simmer for 2025 minutes, or until the leaves are tender. Stir occasionally to avoid burning.
Adjust seasoning and let it simmer for an additional 2 minutes if needed.
Serving suggestions:
Kontomire stew is versatile and can be served with boiled yam, plantain, rice, or even kenkey.
PAT/MA
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