African Cuisine/ Healthy Ghanaian Food For Dinner/ Easy green vegetable stew

palm oil

🥗Healthier: coconut oil

💰Cheaper: vegetable oil

Coconut oil provides a similar flavor profile with less saturated fat.

spinach

🥗Healthier: Swiss chard

💰Cheaper: collard greens

Swiss chard is nutrient-rich and collard greens are often less expensive.

okra

🥗Healthier: zucchini

💰Cheaper: green beans

Zucchini is lower in calories and green beans are widely available.

vegetable broth

🥗Healthier: homemade broth

💰Cheaper: water with seasoning

Homemade broth is fresher and more flavorful, while water is cost-effective.

Boil the spinach until cooked well.

Grind together spinach, pepper, and onion.

Add peanut butter to the ground mixture and grind again.

Heat oil in a pot and add chopped onions; stir and cook until softened.

Add fresh tomatoes to the pot and cook until well combined.

Add the ground mixture to the pot and stir.

Incorporate fried fish into the stew and stir for a few minutes.

Season with salt to taste, adjusting as needed since no fermented or salted fish was used.

Garnish with raw onions before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary