Ingredients with Measurements:
- 2 lbs of kontomire (cocoyam leaves), washed and chopped
- 1 lb of beef, cut into bite-sized pieces
- 1 large onion, chopped
- 3 medium-sized tomatoes, chopped
- 2 tbsp of tomato paste
- 2 tbsp of vegetable oil
- 2 cups of water
- Salt and pepper to taste
Special equipment needed:
- Large pot
- Wooden spoon
Step-by-step instructions:
1. In a large pot, heat the vegetable oil over medium heat.
2. Add the chopped onions and sauté until they are translucent.
3. Add the beef and cook until browned on all sides.
4. Add the chopped tomatoes and tomato paste and stir well.
5. Add the chopped kontomire leaves and stir until they are coated with the tomato and beef mixture.
6. Add the water and stir well.
7. Cover the pot and let the stew simmer for 30-40 minutes, or until the kontomire leaves are tender.
8. Season with salt and pepper to taste.
Time:
Preparation time: 20 minutes
Cooking time: 40 minutes
5. Temperature:
Medium heat
Serving size:
4-6 servings
Nutritional information:
Calories: 350
Total fat: 12g
Saturated fat: 3g
Cholesterol: 70mg
Sodium: 250mg
Total carbohydrates: 20g
Dietary fiber: 5g
Sugar: 7g
Protein: 35g
Substitutions for ingredients:
- Kontomire leaves can be substituted with spinach or kale.
- Beef can be substituted with chicken or fish.
Variations:
- Add some chopped hot peppers for a spicy version.
- Add some peanut butter for a creamy version.
Tips and tricks:
- Be sure to wash the kontomire leaves thoroughly to remove any dirt or grit.
- If the stew is too thick, add more water until it reaches your desired consistency.
- If the stew is too thin, let it simmer uncovered for a few more minutes to thicken.
Storage instructions:
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the stew in a pot over medium heat until heated through.
Presentation ideas:
Serve the stew in a large bowl with some rice or fufu on the side.
Garnishes:
Garnish with some chopped fresh herbs, such as parsley or cilantro.
Pairings:
Pair with some plantains or yams for a complete meal.
Suggested side dishes:
- Rice
- Fufu
- Plantains
- Yams
Troubleshooting advice:
- If the stew is too salty, add some more water to dilute it.
- If the stew is too bland, add more salt and pepper to taste.
Food safety advice:
Be sure to cook the beef thoroughly to avoid any risk of foodborne illness.
Food history:
Kontomire stew is a traditional dish from Ghana, where it is often served with fufu or rice.
Flavor profiles:
The stew has a rich and savory flavor, with a slight bitterness from the kontomire leaves.
Serving suggestions:
Serve the stew with some fresh bread or crackers for a hearty meal.
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Region: Ghanaian