Ghanaian Tomato-Based Spinach and Mushroom Stew (Vegetarian Kontomire Stew)
Welcome to Tapoli Food, where we present the vibrant flavors of different cuisines and share recipes that are not only delicious but also nutritious. Today, I’m excited to introduce you to a delightful dish that’s close to my heart: Ghanaian-style tomato-based spinach and mushroom stew.
Origins
Kontomire stew, or its English destination, palava sauce, is thought to have originated as a result of the exchange between Europeans and the people of Elmina on the Ghanaian coast. This dish is traditionally prepared with cocoyam leaves (kontomire kon-tom-iray in the Akan language), various meats or fish, and melon seeds or eggs. Due to availability, spinach is often used instead of cocoyam leaves in the diaspora.
A Light and Healthy Delight
There are days when we all crave something light yet satisfying, and this stew perfectly fits the bill. It’s a wonderful medley of fresh spinach, hearty mushrooms, and rich tomatoes, all simmered together to create a comforting and flavorful meal. Whether you’re looking for a quick weeknight dinner or a dish to impress your friends and family, this stew is an excellent choice.
The Nutritional Powerhouse
One of the reasons I love this stew is because it’s packed with nutritional benefits. Let’s take a closer look at the star ingredients:
Spinach: Spinach is a nutritional powerhouse loaded with vitamins and minerals. It’s a fantastic source of vitamins A, C, and K, folate, iron, and calcium. Spinach is also rich in antioxidants, which help protect your cells from damage. Incorporating spinach into your diet can support your immune system, improve skin health, and boost your energy levels.
Mushrooms: Mushrooms are not only delicious but also incredibly nutritious. They are low in calories and rich in essential nutrients like B vitamins, selenium, and potassium. Mushrooms also contain powerful antioxidants and beta-glucans, which support immune function and have anti-inflammatory properties. Including mushrooms in your meals can improve heart health, digestion, and a stronger immune system.
In this recipe, you can use any mushroom of your choice. I often use sliced white button-top mushroom variety. It is tasty and easily accessible. The last time I prepared this dish, I used enoki mushrooms. I was shopping at the local grocery store and found enoki mushrooms on sale. I couldn’t pass up this deal, so I bought it and decided to incorporate it into this dish. The variety of Enoki mushrooms I purchased has a thicker stem. This mushroom has a delicate flavor and did not disappoint. Other varieties, such as cremini or portabella, also pair well with this dish and lend a meaty flavor.
What to Eat the Stew With
This stew goes great with several starch varieties. I may pair this stew with cooked green plantain (borodeɛ ampɛsi), boiled yam (bayerɛ ampɛsi), coco (malanga), or plain white rice.
The Recipe
Let’s dive into the recipe. This Ghanaian-style tomato-based spinach and mushroom stew is straightforward to make and promises to be a hit at your table. Here’s how to prepare it:
Ghanaian Style Spinach Stew with Mushrooms
Ingredients
- 1/3 cup vegetable oil (add up to 1/2 cup if preferred)
- 1 medium onion
- 4 cloves of garlic
- 1 habanero (optional)
- 4 medium roma tomatoes
- 12 oz bag of fresh or frozen chopped spinach
- 6 oz preferred mushroom
- 2 seasoning cubes
- salt to taste
- up to 1/4 cup of water if needed
Instructions
- Cut onion in half and slice half of the onion, set the other half aside
- Blend half of onion, garlic, and pepper with a few drops of water to loosen
- Blend tomatoes into a smooth puree and set aside
- Heat saucepan over medium heat with oil
- Add sliced onions and sautee until softened and tranlucent
- Add onion blended onion mixure
- When the onion puree reduces to half, add the tomato puree and cook until it reduces to half and the oil begins to settle at the top
- Season the tomato stew with the seasoning cubes
- Add spinach to the stew and cook down until spinach is softened (this will take longer to cook if spinach is frozen)
- Add mushroom of choice and cook until tender and the oil begins to settle at the top
- **optional** If the stew consistency is too tight then add some water to loosen it to your liking.