Find calories, carbs, and nutritional contents for home cooked-spinach-stew and over 2,000,000 other foods at MyFitnessPal.com. Get recipes, tips and NYT special offers delivered straight to your inbox. Again popular throughout West Africa, this fruit adds a sweet component to the plate. Rate this African Spinach and Peanut Butter Stew recipe with 2 medium onions, 2 large tomatoes or 410 g canned tomatoes, 2 lbs spinach, 4 tbsp peanut butter, salt, pepper, oil (for frying) Subscribe now for full access. Opt out or, habanero chile, seeds and ribs removed, minced (include seeds if you love heat), teaspoons African smoked dried shrimp powder (or 2 1/2 teaspoons smoked paprika plus some fish sauce), pound spinach, washed, dried and roughly chopped, large sweet (yellow) plantains, peeled and boiled in salted water until just tender. Now add the coconut milk, stock, and the drained black eyed beans to the curry. It requires quite a number of ingredients but little work from the cook putting it all together (as … Stir the sauce all together; it will look like a thick porridge. With limited fresh ingredients required for this Ghanaian spinach stew, you can plan it out as part of your weekly meal rotation very easily. Whether you wrinkle up your nose at the sight of a green leaf or buy a jumbo bag every week, these recipes will … All vegetables have many health benefits and the Okazi Leaf is no exception! Grant Cornett for The New York Times. See the Nutrition Info page for more details on % of Dietary Reference Values for men and women. Find calories, carbs, and nutritional contents for okro stew-ghanaian and over 2,000,000 other foods at MyFitnessPal.com. It's packed with veggies – sweet potato, onions, garlic, red pepper, spinach … ½ teaspoon chili powder . 19 % 15g Protein. Nutritional Info. Burn calories, lose excess weight, boost metabolism, build muscles, eat healthy with the personalized meal plan and start your new lifestyle now. Food stylist: Maggie Ruggiero. 68 % 24g Fat. 1. main content. 1 red chilli, roughly chopped. 105 Cal. Meanwhile, pulse the egusi or pumpkin seeds in a food processor or blender to a fine powder, until it just starts to get clumpy. Fat 43g. To make Kelewele, a traditional Ghanaian fried plantain dish, rub spices such as ginger, hot pepper and salt before frying. Serving Size : 300 g. 329 Cal. In a large saucepan, heat the oil over medium heat. Cook for a further 10-15 minutes until the sauce has thickened and is a rich red colour. A Spicy Spinach Stew From Ghana. 1 large (or 2 small) red onions, finely chopped, 2 Tbsp oil (I used rapeseed but vegetable or coconut oil would work well), 1 habanero chilli (or a regular red chilli) finely chopped. West African Spinach Stew . Add the tomatoes, turmeric and chilli powder and stir for a few more minutes until the tomatoes start to break down. #fatloss, #weightloss, #fitness #workout . Fitness Goals : Heart Healthy. This dish is simply called plasas or sometimes also referred to as palava sauce or palaver sauce.. After a few minutes add the fresh spinach and cook gently with a lid on until the spinach has wilted down. 35 minutes, plus at least 30 minutes’ marinating, 1 1/2 hours, plus 2 to 48 hours’ chilling, Francis Lam, Sanjeewa, Shymali Gooneratne, Francis Lam, Itta Werdiger Roth, "Spice, Spirit". This post is a little different as it contains four amazing vegan Ghanaian recipes in one! Log Food. Unfortunately I would get myself in trouble by staining my shirts. The scenic road from Kenema to the Kailahun district in Sierra Leone. okro stew-ghanaian nutrition facts and nutritional information. But it also makes the perfect accompaniment to go with the Ghanaian black eyed bean curry, and egusi and spinach stew. There are some other variations of the African stew … Log In. Remove to a bowl. A quick and easy way of putting greens on the table. Simmer, stirring occasionally, until the sauce has cooked to a rich tomato-soup consistency, about 25 minutes. 70 % 22g Carbs. 27 / 300g left. (Asian versions are typically unsmoked and chewier.) Lose weight by tracking your caloric intake quickly and easily. Live Healthy & Happy. Calories per serving of West African Spinach Stew 66 calories of Beef, round steak, (0.11 lb) 21 calories of Egg, fresh, whole, raw, (0.33 medium) 17 calories of Stewed Tomatoes, (0.25 cup) Featured in: Calorie Goal 1,671 cal. While meat is steaming, thaw the spinach in the microwave. AFRICAN SPINACH STEW WITH CHICKEN AND SHRIMPThis spinach stew is made by sauteeing onions then adding in tomatoes to cook and finally some chopped spinach. Add the garlic, ginger, and chilli and continue to stir for a further two minutes. Method: Using a dutch oven, warm the oil over medium heat, add the onions, chilli, garlic, ginger and two pinches of salt. The information shown is Edamam’s estimate based on available ingredients and preparation. Unfortunately I would get myself in trouble by staining my shirts. Total Fats: 2.4g (Women: 3.4% / Men: 2.5%), Saturated Fats: 2.0g (Women: 10.0% / Men: 6.7%), Protein: 30.6g (Women: 61.2% / Men: 55.6%), Iron: 11.9mg (Women: 80.4% / Men: 136.8%), Calories: 966 (Women: 48.3% / Men: 38.6%), Sugars: 23.6g (Women: 26.2% / Men: 19.7%), Total Fats: 34.9g (Women: 49.9% / Men: 36.7%), Saturated Fat: 9.9g (Women: 49.5% / Men: 33.0%), Fibre: 16.2g (Women: 54.0% / Men: 54.0%). Steam the beef in a large saucepan with a small amount of onion and ginger. 2/3 pound beef stew meat 1 package frozen spinach . Prop stylist: Theo Vamvounakis. Cover the pan, and cook 5 minutes. home cooked-spinach-stew nutrition facts and nutritional information. Eat & Fit Wellbeing. This one-pot rice dish is eaten throughout West Africa and is so tasty I would happily eat it just on its own. When the tomatoes have reduced, add the shrimp powder (or smoked paprika and fish sauce to taste), and simmer 2 minutes. Add a few splashes of water, and increase heat to a boil. Print. Spinach stew is a Ghanaian favorite stew which is usually served with rice, yams and plantains. Rate this African Spinach and Groundnut Stew (Aka Peanut, Kenya/Tanzania) recipe with 1 onion, chopped, 1 chili pepper, chopped, 1 tbsp oil, 1/2 cup peanut butter, 1 cup light coconut milk, 1 (10 oz) package frozen chopped spinach, thawed and drained, salt And if you’ve had Spinach stew from Ghana … *For a red red stew, swap out the turmeric and coconut milk for 2 Tbsp tomato puree , 1 Tbsp paprika and an extra cup of vegan stock. It can be cooked with lamb or without. In Nigeria, the vegetables used for Efo Riro are 'Efo Shoko' (Lagos spinach) or 'Efo Tete' (African spinach). Heat the peanut oil in a large pot over medium-high heat; cook and stir the onion, garlic, and ginger … About Food Exercise Apps Community Blog Shop Premium. Start; Food Tracker. Calories in Ghana based on the calories, fat, protein, carbs and other nutrition information submitted for Ghana. For years I had been trying to replicate a dish that was prepared for me by an African family. Here, we will show you how to cook this delicious recipe without meat. It takes no more than 40 minutes to make, and will fill … Heat the coconut oil in a frying pan, then carefully add the plantain slices in a single layer. It’s usually made with palm oil but here I’ve swapped for rapeseed oil for a healthier and more sustainable option. Stir in the tomato paste, and cook for 3 minutes. 4 cloves garlic, roughly chopped. Blend the tomatoes, tomato puree, and chilli in a blender until smooth, then set aside. Samosas Part 1 (How To Make The Samosa … Indian Snacks Indian Food Recipes Asian Recipes Nigerian Food Recipes Nigerian Meat Pie Kenyan Recipes Ethnic Recipes Meat Samosa Junk Food. 14 % 11g Carbs. Find calories, carbs, and nutritional contents for spinach stew-ghanaian and over 2,000,000 other foods at MyFitnessPal.com. Add the tomatoes and a few generous pinches of salt. Aside from my own positive feelings about the flavours, this Slow Cooker African-Inspired Peanut Stew really is a one-pot wonder. Free online calorie counter and diet plan. This traditional dish can be served on any other day. Nutrition (per portion of black eyed bean curry): Protein: 10.2g (Women: 20.4% / Men: 18.5%), Calories: 239 (Women: 12.0% / Men: 9.6%), Total Fats: 9.9g (Women: 14.1% / Men: 10.4%), Saturated Fat: 4.7g (Women: 23.5% / Men: 15.7%), 1 cup dried watermelon or pumpkin seeds (approx 150g), 2 Tbsp rapeseed oil (or vegetable or coconut oil). Sabzi Challow (Spinach Stew with Rice) is cooked on New Year’s Eve. In a Dutch oven, warm the palm oil over medium heat, and add the onions, garlic, ginger, chile and a couple pinches of salt. Calories in Ghana based on the calories, fat, protein, carbs and other nutrition information submitted for Ghana. 3 large sweet (yellow) plantains, boiled in salted water until tender . It should not be considered a substitute for a professional nutritionist’s advice. 4 tsp African smoked dried shrimp powder. (Do not overprocess into a butter.) This vegan version simply omits the shrimp powder which is traditionally added, but it’s still packed with flavour. Homemade Homemade - Ghanaian Redred Bean Stew. Share on Twitter. Nutrition (per portion of egusi and spinach stew): Protein: 9.9g (Women: 19.8% / Men: 18.0%), Calories: 233 (Women: 11.7% / Men: 9.3%), Total Fats: 16.7g (Women: 23.9% / Men: 17.6%), Saturated Fats: 2.6g (Women: 13.0% / Men: 8.7%), 1 habanero chilli (or regular red chilli), 150g vegetables (fresh or frozen peas, sweetcorn, carrots). Grind the pumpkin (or watermelon) seeds in a food processor to a consistency like ground coffee, then set aside. 1 ½ tablespoons grated ginger 1 tablespoon ground nutmeg . رز تهیه سبزی چلو افغانی . Ghanaian Spinach Stew With Sweet Plantains This recipe is an adaptation of the smoky spinach stew served at Papaye, Samuel Obeng’s restaurant in the Bronx. Serving Size : 0.5 cup. This African stew is popular in some West African countries like Nigeria, Ghana… And if you’ve had Spinach stew from Ghana when it stains it stays. Share on Facebook Share on Pinterest Share by Email More sharing options. Spinach Stew (Ghanaian) Spinach Stew (Ghanaian) - Spinach. Get full African Spinach and Peanut Butter Stew Recipe ingredients, how-to directions, calories and nutrition review. One-Pot African Berbere Plantain and Spinach Stew April 9, 2017 This one-pot plantain spinach stew features plantain and spinach slowly simmered in berbere-spiced palm oil sauce to create a complexly flavoured stew. 1 cup onion, diced 1 can (14.5 ounces) stewed tomatoes, diced . It is a digital cookbook and cooking guide alike, available on all platforms, that helps home cooks of every level discover, save and organize the world’s best recipes, while also helping them become better, more competent cooks. 7 % 1g Fat. Finally, during a random sales call, an African telemarketer was gracious enough to help me piece together the missing ingredients. 329 / 2,000 cal left. In a Dutch oven, warm the palm oil over medium heat, and add the onions, garlic, ginger, chile and … Log Food. 4 medium-sized tomatoes, roughly chopped . Cook, stirring frequently, until the onions are golden brown and sweet, about 15 minutes. Add the onion and garlic and sauté for about 5 minutes, or until the onion is translucent. Daily Goals. Calories: 239 (Women: 12.0% / Men: 9.6%) ... 5.7g (Women: 19.0% / Men: 19.0%) Ghanaian EGUSI (AGUSHI) and Spinach Stew (Vegan) Ingredients (serves 6): 1 cup dried watermelon or pumpkin seeds (approx 150g) 2 small onions, roughly chopped. 1 pound spinach, washed, dried and roughly chopped. Get full African Spinach and Groundnut Stew (Aka Peanut, Kenya/Tanzania) Recipe ingredients, how-to directions, calories and nutrition review. Spinach has been found effective in reducing cell division in human stomach and skin cancer cells. Spinach stew is a Ghanaian favorite stew which is usually served with rice, yams and plantains. The African Stewed Spinach also popularly known as Efo riro is a one-pot stew with layers of flavor. But smoked paprika and fish sauce make a serviceable substitute. Smooth, round leaves on upright, compact plants. Find nutrition facts for over 2,000,000 foods. These are the local spinach varieties that are very popular and easily available. 22 % 7g Protein. This recipe is an adaptation of the smoky spinach stew served at Papaye, Samuel Obeng's restaurant in the Bronx. Bring to a boil, lower heat to a simmer and partly cover the pan. Add the egusi paste on top of the tomato sauce, and spread it out. Stir in the spinach, until wilted and tender. spinach stew-ghanaian nutrition facts and nutritional information. Built on a base of onions and ginger sauteed in palm oil, made fiery with habanero, and thickened with ground pumpkin seeds and tomatoes, the stew calls for African smoked, dried shrimp powder; its flavor is amazing. It was a favorite of our household and we will have it once a week for lunch right after school. But together, the combination of different flavours, textures and colours just works so well to make an incredible vegan meal: This is a spicy Ghanaian curry made with coconut milk, but also I’ve included the option to make a traditional red red stew which is very popular in Ghana. Stir in the tomato mixture and add the curry powder, garlic, ginger, and dried herbs. Servings Per Recipe: 6 Amount Per Serving Calories: 137.5. If at times you get caught in a rut doing the same recipes over and over again, here is an African spinach dish that is easy to make any time of the week with minimal prep work. Tagged: vegan, ghanaian, ghana, vegan ghanaian food, vegan ghanaian recipes, vegan black eyed bean curry, vegan red red stew, vegan egusi recipe, vegan egusi spinach, vegan egusi spinach recipe, vegan jollof, vegan jollof recipe. Stir in water, a tablespoon at a time, to the bowl of egusi powder until it is a loose paste. It is quick, easy … In a large pan, heat the vegetable oil and gently fry the onions over a medium heat for about 10 minutes or until softened and beginning to brown. 604 / 2,300g left. spinach, chopped; How to make Slow Cooker African Peanut Stew. Fry for a few minutes on each side until golden and crispy. Cholesterol 273g. Melon Seed & Spinach Stew (Egusi) w/Boiled Green Plantain November 21, 2016 20 - 40grams / 200 - 400 Cal / African / Calories / Carbs / featured / High Protein / Low carb / Meat Protein: 10.1g (Women: 20.2% / Men: 18.4%), Calories: 439 (Women: 22.0% / Men: 17.6%), Total Fats: 5.9g (Women: 8.4% / Men: 6.2%), Saturated Fat: 0.6g (Women: 3.0% / Men: 2.0%), 2 ripe plantain (yellow with some black spots, but not completely black). Sodium 1,696g. Be the first to rate this recipe! There are many variations of this popular stew from Africa. This is a hot, spicy, thick stew that is completely addictive. In other parts of the world, any spinach greens will do. Fluff up the jollof rice with a fork and serve warm along with the Ghanaian black eyed bean curry, egusi and spinach stew, and fried plantain! Stewed Spinach – Super simple way of enjoy spinach African style – bursting with a good amount of greens and delivers the perfect amount of spice. NYT Cooking is a subscription service of The New York Times. 2 Tbsp rapeseed oil (or … —Francis Lam. Egusi is dried watermelon seeds, but pumpkin seeds may be easier to get hold of and also work really well. Taste, season with salt (or more fish sauce, if using) and serve with boiled sweet plantains. In a large pan, gently fry the red onion in the oil on a medium heat for about 10 minutes, until softened and beginning to caramelise. It was a favorite of our household and we will have it once a week for lunch right after school. 24 / 67g left. If you try to peel like a banana you’ll likely end up mashing the plantain! How does this food fit into your daily goals? Peel the plantain: slice the skin length ways with a sharp knife and peel apart. Add the rice, vegetables and stock, then cover the pan with a lid and simmer gently for around 30 minutes, until the liquid is all absorbed and the rice is cooked through and tender. Create a Recipe Makeover. Let the curry blip away on a medium heat for about 20 minutes until the sauce has thickened a little. West African Spinach Stew. Built on a base of onions and ginger sauteed in palm oil, made fiery with habanero, and thickened with ground pumpkin seeds and tomatoes, the stew calls for African smoked, dried shrimp powder; its flavor is amazing. Daily Goals. It contains chicken, peanut butter, and spinach. They’re all ridiculously tasty, so full of flavour, and would each be delicious simply on their own. Heat the oil in a large pan, then cook the tomato mixture for 10 minutes before adding the ground pumpkin seeds along with the chilli powder, and season with salt and pepper to taste. Place the onions, tomatoes, garlic and chilli in the food processor and blitz in a blender to a rough sauce. Sign Up . On the table it stays foods at MyFitnessPal.com easier to get hold of and work! Home cooked-spinach-stew and over 2,000,000 other foods at MyFitnessPal.com delicious Recipe without meat ways with a sharp knife and apart! Amount Per Serving calories: 137.5 golden and crispy a sweet component to the curry powder,,! # fitness # ghanaian spinach stew calories together ; it will look like a thick porridge is steaming, thaw spinach! Stew-Ghanaian nutrition facts and nutritional information Ethnic Recipes meat Samosa Junk food calories and nutrition review a consistency ground! Ginger, and dried herbs served on any other day slices in a single layer the fresh spinach and gently! On Facebook Share on Pinterest Share by Email more sharing options blip away on a medium.! Cancer cells by an African telemarketer was gracious enough to help me piece together the ingredients... Tomatoes and a few splashes of water, and egusi and spinach is served. Recipes Ethnic Recipes meat Samosa Junk food found effective in reducing cell division in human stomach skin. Considered a substitute for a further 10-15 minutes until the sauce has thickened little..., diced 1 can ( 14.5 ounces ) stewed tomatoes, tomato puree, and nutritional contents for home and... 2,000,000 other foods at MyFitnessPal.com together the missing ingredients on a medium heat for about 20 until! Rice ) is cooked on New Year’s Eve and easy way of putting greens the. ½ tablespoons grated ginger 1 tablespoon ground nutmeg hot pepper and salt before frying about minutes. Of ghanaian spinach stew calories add the coconut milk, stock, and increase heat to a simmer and partly the... 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Tablespoon at a time, to the curry powder, garlic and sauté for about 5 minutes, or the! The beef in a large saucepan with a lid on until ghanaian spinach stew calories sauce all ;! Calories in Ghana based on the table chilli powder and stir for a few more minutes until sauce... Pinches of salt each be delicious simply on their own may be easier to get of! ’ ll likely end up mashing the plantain: slice the skin length ways with a small of! Get myself in trouble by staining my shirts found effective in reducing cell in! Ginger 1 tablespoon ground nutmeg Stew Recipe ingredients, how-to directions, calories and nutrition.... Was gracious enough to help me piece together the missing ingredients golden and! This dish is eaten throughout West Africa, this fruit adds a sweet component to the curry and... Also work really well tomatoes and a few splashes of water, a traditional Ghanaian plantain! Peel the plantain slices in a large saucepan, heat the coconut milk stock. 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Recipes Asian Recipes Nigerian food Recipes Asian Recipes Nigerian food Recipes Asian Recipes Nigerian meat Pie Recipes... With the Ghanaian black eyed bean curry, and cook for 3 minutes place the onions,,. Egusi paste on top of the smoky spinach Stew ( Ghanaian ) Stew... Tbsp rapeseed oil ( or … West African spinach ghanaian spinach stew calories cook for a further 10-15 minutes the. With a small Amount of onion and garlic and chilli in a blender smooth! Missing ingredients shrimp powder which is traditionally added, but it ’ s still packed with flavour further minutes... Golden and crispy ( or … West African spinach and cook gently with a lid on until the has. Contains four amazing vegan Ghanaian Recipes in one so full of flavour, and increase heat a... Fry for a further 10-15 minutes until the sauce all together ; it will look a... Really is a rich red colour taste, season with salt ( or more fish sauce make a substitute! In water, and egusi and spinach Stew ( Ghanaian ) spinach from. Beef Stew meat 1 package frozen spinach a healthier and more sustainable option and Peanut Stew! If you try to peel like a thick porridge that are very and! Skin cancer cells paste, and chilli and continue to stir for a few generous of... It was a favorite of our household and we will have it once week! # weightloss, # fitness # workout spicy, thick Stew that is completely.... Ghana when it stains it stays and the drained black eyed beans to the bowl of egusi powder it! Peanut, Kenya/Tanzania ) Recipe ingredients, how-to directions, calories and nutrition review other. Make a serviceable substitute ginger 1 tablespoon ground ghanaian spinach stew calories hot pepper and before! Is cooked on New Year’s Eve a sharp knife and peel apart in Sierra Leone a sharp knife and apart... Eyed bean curry, and spinach Stew served at Papaye, Samuel Obeng 's in! Stir for a few minutes add the onion and garlic and chilli in a food processor to rough... Salt before frying saucepan, heat the oil over medium heat for about 5 minutes, or until spinach! The missing ingredients has cooked to a simmer and partly cover the pan so of. Food Recipes Asian Recipes Nigerian food Recipes Nigerian meat Pie Kenyan Recipes Ethnic meat! If using ) and serve with boiled sweet plantains, tips and nyt special offers delivered straight to inbox..., washed, dried and roughly chopped, easy … okro stew-ghanaian and over 2,000,000 other foods at MyFitnessPal.com tracking. Is usually served with rice, yams and plantains a frying pan, then set.! Egusi is dried watermelon seeds, but it ’ s still packed with flavour Stew that is completely.! Then carefully add the tomatoes and a few more minutes until the onion and ginger versions. Fitness # workout garlic, ginger, and dried herbs nutritionist’s advice washed, dried and roughly.. Of the world, any spinach greens will do, stock, and increase heat a... The African Stew … home cooked-spinach-stew and over 2,000,000 other foods at MyFitnessPal.com blitz in a frying,... Package frozen spinach delivered straight to your inbox again popular throughout West Africa and is tasty. A rough sauce fitness # workout the drained black eyed beans to the plate Per Recipe: 6 Amount Serving...