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
- May improve blood sugar control
- The antioxidants in yams may help reduce inflammation.
- Yams provide several antioxidants that may have anticancer properties
- Eating yams and garden egg stew may boost your brain.
- Rich in vitamins, minerals, and fiber important for supporting bone health, growth, metabolism, heart function and weight management.
- Good source of energy
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RD, LD Julius Sammah
MyHealthCop Certified Dietician
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