Authentic Ghanaian kontomire stew with oil and without augshi/pumpkin seeds.Delicious and so easy...

cocoyam leaves

🥗Healthier: spinach

💰Cheaper: kale

Spinach provides similar nutrients and is more accessible.

palm oil

🥗Healthier: olive oil

💰Cheaper: vegetable oil

Olive oil offers a healthier fat profile.

smoked fish

🥗Healthier: grilled chicken

💰Cheaper: canned tuna

Grilled chicken is leaner and more affordable.

ground crayfish

🥗Healthier: nutritional yeast

💰Cheaper: dried shrimp

Nutritional yeast adds umami without seafood.

Wrap and slice the cocoyam leaves carefully.

Wash the cocoyam leaves thoroughly to remove dirt.

Blend the ginger, garlic, tomatoes, and green bell peppers together.

Heat vegetable oil in a pot and add chopped onions; sauté until translucent.

Add the blended pepper mixture and stock cube to the pot.

Incorporate chunks of mackerel into the pot and let simmer for 5-10 minutes.

Add diced tomatoes and green bell peppers to the pot; let them cook down.

Stir in the cocoyam leaves and combine well with the stew.

Adjust seasoning and salt to taste; let simmer for another 5-10 minutes before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary