Yam and Garden Egg Stew Recipe

Read time : 2.5 minutes

Nutritional Composition ( per 244g serving)

• Calories-336
• Carbohydrate-45.2
• Protein-23
• Total Fat-18
• Dietary Fibre-4.2

Ingredients

• Yam
• Tomato(fresh)
• Garden Eggs
• Protein( e.g. smoked fish, eggs, Anchovies)
• Red Oil(unrefined)
• Salt
• Habanero Pepper
• Natural herbs and spices (e.g. ginger, garlic, bay leaf, oregano, basil)
• Onions

Utensils

• Saucepan or deep frying pan
• Blender or Asanka and Tapoli
• Wooden spoon or ladle
• Bowl(s)
• Grater (optional)
• Serving spoon
• Large cooking pot
• Knife
• Cutting board
• Colander or sieve
• Serving bowl or plate

Cooking Instructions(Yam)

• Peel and cut the yam into thick round slices or cubes.
• Rinse thoroughly in water.
• Place in a pot and add enough water to cover the yam.
• Add a pinch of salt (optional).
• Boil over medium heat for 15–20 minutes or until soft.
• Drain the water and set the boiled yam aside.

Cooking Instructions(Garden-Egg Stew)

• Boil the garden eggs in water for about 10–15 minutes until soft. Drain and set aside.
• Blend or grind the boiled garden eggs with tomatoes, peppers, and one onion into a rough paste. You can blend them separately if preferred.
• Heat oil in a saucepan until it loses its raw smell.
• Add chopped onions and sauté until translucent.
• If using smoked fish or meat, add it now to allow the flavors to blend.
• Pour in the blended mixture and let it cook on medium heat. Stir occasionally to prevent burning.
• Add salt, herbs and spices, and crayfish/shrimp powder if using.
• Let it simmer until the stew thickens and oil begins to float on top.
• Taste and adjust seasoning.
• Reduce the heat and simmer for a few more minutes.
• Serve the garden egg stew hot with the boiled yam. Optionally, you can garnish with sliced onions or fresh peppers.

Nutritional Benefits

1. May improve blood sugar control
2. The antioxidants in yams may help reduce inflammation.
3. Yams provide several antioxidants that may have anticancer properties
4. Eating yams and garden egg stew may boost your brain.
5. Rich in vitamins, minerals, and fiber important for supporting bone health, growth, metabolism, heart function and weight management.
6. Good source of energy

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RD, LD Julius Sammah
MyHealthCop Certified Dietician

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