By Food System Team
Ampesi and Kontomire Stew
18 steps
Prep:20minCook:40min
This recipe was submitted for Cook the Commonwealth. She says, "I am a first generation Ghanaian living and working in Birmingham. This dish is from Brong Ahofo Wguch, the capital of Sunyani in the Southern part of Ghana where my husband is from. This stew is made with kontomire. 'You can get kontomire from a Ghanaian shop, there is one in the Bullring or Monique's Kitchen in Smethwick. You can also get it from most Caribbean shops. Spinach is the alternative. "
Updated at: Thu, 17 Aug 2023 03:29:31 GMT
Nutrition balance score
Great
Glycemic Index
60
Moderate
Glycemic Load
43
High
Nutrition per serving
Calories521.4 kcal (26%)
Total Fat14.5 g (21%)
Carbs72.4 g (28%)
Sugars34 g (38%)
Protein34.8 g (70%)
Sodium362.9 mg (18%)
Fiber9.4 g (34%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
Instructions
Step 1
Cut the onion and tomatoes into slices
Step 2
Cut the fish into two after soaking it for 5 mins, par boil it then debone the tail part of it.
Step 3
If using the meat, wash it and par boil for 5 mins or until tender then set aside.
Step 4
Wash and par boil the Kontomire (cocoyam leaves) and chilli and drain and put aside. Grind the chilli in an earthenware bowl called ka or aportorwia and place in a small tub to use later.
Step 5
Add the blended ingredients, then the tomato purée then the rest of the tomatoes
Step 6
Cook the egg 5 mins before stew is ready and take shells off. Cut the avocado into slices for garnishing when ready.
Cooking
Step 7
Peel the skins off the plantains then cut them into halves or leave them whole. If you are using yams, cut them into rounds about half an inch thick, and then cut them into halves. Add salt to taste if you have salt in your diet and add water.
Step 8
Cook for 20-30 mins or until soft in a pot then drain.
Step 9
Add half a cup of palm oil to a pan and put on medium heat. Add some of the salted fish or all the meat to fry them for a bit.
Step 10
When the meat is tender or fish is fried a bit, add the onions and cook for 2 mins.
Step 11
Add the blended ingredients then the tomato puree and later the rest of the fresh tomatoes.
Step 12
Add the egusi, cover the pot and leave to simmer over low heat and until the egusi is cooked.
Step 13
Add a little water to the stew then add the kontomire and cover tightly to simmer over gentle heat.
Step 14
Add a little water to the stew then add the kontomire and cover tightly to simmer over gentle heat.
To serve
Step 15
Dish the kontomire stew into the middle of the earthenware bowl.
Step 16
Placed the yam or plantain at one side of the bowl.
Step 17
Also place the avocado and egg (cut into two halves) at another side too as a garnish
Step 18
Best way to eat this is by hand in the traditional way else a fork and knife is perfect.
Notes
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