What else can I make with these ingredients?
This recipe may contain allergens
Tavuk Sote
Medium 45 min~350 kcal 8/10
🥬
Ghana Kontomire Stew
A Ghanaian greens stew with spinach or taro leaves, tomato, onion, smoked fish, egusi-style seeds, and boiled eggs.
Medium⏱️ 1 hr 6 min📖 1 min readServes 5~480 kcal🇬🇭 Ghanaian🌍 Full translation
24 min prep 42 min cook
- #High Protein
- #One-Pot
Keeps the screen on · step-by-step guide · built-in timer
Timeline
Total 1 h 6 min- Prep24 min
- Cooking42 min
Ingredients
5 servings
Quick:
For the greens
- 700 g Spinach
For the fish
- 350 g Smoked fish
For the consistency
- 0.6 cup(~120 ml) Pumpkin seed kernels
For the sauce
- 2 Yellow onions
- 4 Tomatoes
- 3 clove Garlic
- 18 g Fresh ginger
- 1 Hot pepper
For cooking
- 4 tbsp(~60 ml) Vegetable oil
General
- 1 dessert spoon(~10 ml) Salt
For serving
- 4 Eggs
- 1.5 cup(~300 ml) Rice
What else can I make with these ingredients?
Instructions
- 1
Cook the rice and eggs separately for serving.
- 2
Wash and roughly chop the spinach, then finely grind the pumpkin seed kernels in a food processor.
- 3
Chop the onions, tomatoes, garlic, ginger, and hot pepper.
- 4
Soften the onions in vegetable oil for 7 minutes, then add the garlic, ginger, and hot pepper.
7 min07:00 - 5
Add the tomatoes and salt, then cook for 12 minutes into a thick sauce.
12 min12:00 - 6
Add the smoked fish and ground pumpkin seeds and cook for 8 minutes.
8 min08:00 - 7
Add the spinach to the pot, cook for 7 minutes until wilted, and serve with eggs and rice.
7 min07:00
💡 Tip: If taro leaves are unavailable, use a mix of chard and spinach; chop the stems thinly and add them 5 minutes before the leaves.
🍽️ Serving suggestion: Serve kontomire stew in deep plates with plain rice, boiled eggs, and optional hot pepper.
Good sources
Approximate vitamin / mineral assessment based on the recipe's ingredients. For precise nutrition tracking, consult a doctor or dietitian.
- Protein source
- Omega-3
- Vitamin C
Nutrition (per serving)
~480
kcal calories
32
g protein
34
g carbs
24
g fat
Protein 27%Carbs 28%Fat 45%
6.1g
Sugar
6.2g
Fiber
1109.3mg
Sodium
3.1g
Saturated fat
Approximate values, derived from ingredient amounts using USDA FoodData Central and TÜBİTAK Turkish Food Composition Database. Actual values can vary by roughly ±20% depending on cooking method, brand, and portion size. For diet or medical conditions, consult a dietitian or doctor.
Estimated satiety (per serving)
7/10Strong satiety, counts as a main meal
This recipe may contain allergens
- Seafood
- Egg
Allergens are derived automatically from the ingredient list, covering the main groups of the EU-14 food allergen standard (gluten, milk, eggs, peanuts, tree nuts, soy, seafood, sesame, celery, mustard). Cross-contamination (shared kitchen equipment, shared surfaces) isn't tracked, if you have a serious allergy, review the full ingredient list yourself and ask about preparation.
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FAQ
How many servings does Ghana Kontomire Stew make?
This recipe serves 5.How long does Ghana Kontomire Stew take?
Prep 24 minutes, cooking 42 minutes; 66 minutes in total.Is Ghana Kontomire Stew difficult?
This recipe is rated medium.How many calories does Ghana Kontomire Stew have?
Approximately 480 kcal per serving. Protein: 32g, carbs: 34g, fat: 24g.Which allergens does Ghana Kontomire Stew contain?
This recipe contains Seafood, Egg. Check it against your dietary needs.Which cuisine does Ghana Kontomire Stew belong to?
This recipe belongs to Ghanaian cuisine.How many ingredients does Ghana Kontomire Stew need?
This recipe needs 12 ingredients.Is Ghana Kontomire Stew filling?
Satiety bar per serving is 7/10; strongly filling, works as a main meal. The score is based on protein, fiber and the satiety index.
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