Pulse Food How to prepare kontomire stew

Kontomire stew is both delicious and healthy. The sweet tender cocoyam leaves are very nutritious and deeply satisfying. Prepare a pot of this local delicacy using this recipe in these simple steps.

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How to prepare kontomire stew: a bowl of kontomire stew with agushie play

Kontomire stew

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RECIPE NAME

How to prepare kontomire stew

COOKING TIME

50 min

MEAL TYPE

Main dish

CUISINE

Ghanaian

NUTRITION

Kontomire has numerous health benefits which includes  prevention of cancer as it fights against free radicals.

Contains about 218 calories. It also aids in weight loss due to the its low fat and high protein content.Snails are also tasty and equally nutritious. This is great source of protein as it has less calories which makes them very ideal for weight loss.

READ ALSO: How to prepare stewed snail the Ghanaian way

INGREDIENTS

  1. 2 large bundles cocoyam leaves or spinach (kontomire)
  2. 1/2 cup agushie (powdered melon seeds)
  3. 2 large onions
  4. 6 large tomatoes
  5. 1 small sachet tomato paste-optional
  6. 3 tsp chilli pepper
  7. 2 tsp ginger paste
  8. 2 tsp garlic paste
  9. 3 cooked large Snails. (request for the blue-hued liquid in snails when buying them)
  10. 2 medium sized Tuna
  11. A cupful of small sized dried herrings
  12. Oil ( any kind of edible oil of your choice)
  13. 2 large carrots
  14. 2 large green bell peppers

INSTRUCTIONS

  1. Cut the leaves into thin slices
  2. Wash your kontomire thoroughly with salty lukewarm water.
  3. Put the clean leaves into a saucepan and fill with water to cover the leaves.
  4. Set to boil over medium heat for 8-10 min. Take off heat and strain.
  5. Prepare another saucepan and and put in enough oil to cover the bottom of the pan. Set the stove to medium heat.
  6. Wash and slice up 1 large onion. Add it to the oil.
  7. When the onions are slightly brown, add your pepper, garlic and ginger. Simmer for 5 min.
  8. Add your tomato paste and stir.
  9. Wash and chop your fresh tomatoes. Add to the sauce pan. Cook for 10 min.
  10. Mix your agushie with water to achieve a thick texture. Pour into your sauce and cover with a lid. Allow to simmer for 10 min.
  11. Peel and wash your dried herring and tuna. Break/ cut your tuna into large chunks. Add to your sauce.
  12. Slice your snails in half lengthwise. Pour your snails, dried herring and tuna into the saucepan. Cook for 5 min.
  13. Pour in your cooked kontomire and stir to distribute evenly.
  14. Cover your saucepan and allow to cook for 5 min.
  15. Wash and slice your remaining onion, carrots and bell peppers. Add salt to taste.
  16. Allow to simmer for 5 min. Be careful not to overcook your vegetables, to maintain the crunchy texture.

Serve your spicy kontomire stew with your rice or ampesi. You can also try it with kenkey if you are feeling wild.

READ ALSO: 4 different Ghanaian stews you need to try today

SERVING SIZE

4 persons

ABOUT

Kontomire also known as palava sauce is a local delicacy. The matured leaves of the cocoyam plant is used. Others also use spinach. This superb dish is rich in fiber and iron. Also suitable for babies and children. This dish is usually recommended for people with anemia.

Spice your nkontomire stew with some snails during this snail season and have it  crunchy with this recipe.

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