Ghanaian Kontomire Stew
A thick stew of cocoyam leaves with tomato, red palm oil, smoked fish and pumpkin seeds. Makes 4 servings; approximate preparation time: 25 minutes, cooking time: 50 minutes.
Kontomire is a Ghanaian leafy-green stew. In this version, the leaves cook in a tomato and aromatics base with smoked fish and a pumpkin-seed paste. The preparation time and four servings are estimates for these quantities.
Ingredient allergens
Allergen listDocumented presence
-
Crustaceans
Dried shrimp powder
Ingredients without verified allergen data 11
Ingredients without verified allergen data: Edible cocoyam leaves, Tomatoes, Onion, Garlic, Ginger, Fresh chili pepper, Red palm oil, Smoked fish, Pumpkin seeds, Water, Salt.
Method
- 01
Prepare the leaves
Wash the cocoyam leaves, remove the thick stalks and tough central ribs, and cut them into strips. Blanch in boiling water for 5 minutes, drain and, once cool enough to handle, gently squeeze out excess water.
Ready to continue when: The leaves are drained and can be gently squeezed without dripping.
10 min - 02
Make the aromatic paste
Cut the tomatoes and 100 g of the onion into chunks. Pound them with the garlic, ginger and chili until you have a coarse paste with some visible pieces.
Ready to continue when: The mixture is a textured red paste, not a completely smooth liquid purée.
8 min - 03
Fry the onion
Warm the red palm oil over medium-low heat without letting it smoke. Add the remaining 50 g onion and fry until translucent and beginning to brown at the edges.
Ready to continue when: The onion is translucent and lightly browned at the edges; the oil is not smoking.
8 min - 04
Reduce the tomato base
Add the aromatic paste and bring it to a boil over medium heat. Reduce to medium-low and cook uncovered until the sauce thickens. Stir in the dried shrimp powder and cook briefly to blend it in.
Ready to continue when: The sauce is thick, and a track drawn through it with a spoon takes a moment to close.
22 min - 05
Add the seeds and fish
Grind the pumpkin seeds to a powder and gradually mix with the water to make a loose paste. Stir it into the pot. Add the smoked fish in large pieces and cook gently, stirring carefully once.
Ready to continue when: The seed paste has thickened the sauce and the fish pieces remain intact.
10 min - 06
Add the leaves and finish
Add the drained leaves in 2 or 3 batches and cook gently. Stir in the salt and taste the stew before serving.
Ready to continue when: The leaves are tender, the stew falls slowly from a spoon, and a fine red sheen of oil is visible at the edge.
10 min
Ingredients
Sources and review
Content researched, cross-checked and automatically validated. Sources consulted:
- Colocar de forma segura | Ministerio de Derechos Sociales, Consumo y Agenda 2030 www.dsca.gob.es/es/consumo/novedades/recomendaciones/recomendaciones-alimentarias/manipulaci…
- LA BIOTECNOLOGÍA PARA LA SEGURIDAD ALIMENTARIA, ECONÓMICA Y LA GEOPOLÍTICA doi.org/10.37885/221211159
- Por qué el Sáhara Occidental es una pieza clave para la seguridad alimentaria mundial doi.org/10.64628/aao.swhdr6qsf
- Cocinando a baja temperatura: claves para aplicar la técnica sous vide de manera segura - AZTI www.azti.es/blog/claves-para-aplicar-la-tecnica-sous-vide-de-manera-segura/
- Nunca hay que dejar la comida más de dos horas a temperatura ambiente | Quirónsalud www.quironsalud.com/es/comunicacion/contenidos-salud/nunca-dejar-comida-dos-horas-temperatur…
- Receta de Kontomire stew: guiso ghanés de hojas de cocoyam con aceite de palma roja | Sekai Gohan sekaigohan.com/es/recipes/africa/ghana/kontomire-stew
- - YouTube www.youtube.com/watch?v=mCaU0gT6XeU
- Kontomire | My African Food Map www.africanfoodmap.com/recipes/test-recipe-2/
- Kontomire stew - Wikipedia ha.wikipedia.org/wiki/Kontomire_stew
State: Published after documentary validation; no “Tested” label is shown.