Ghana • Africa • medium • 45 mins
Ghana Kontomire
Description
Kontomire is a traditional Ghanaian dish made from cocoyam leaves, often cooked with groundnut (peanut) paste and various spices. It holds cultural significance as a staple in many Ghanaian households and is often enjoyed with rice or boiled yam.
Ingredients
- 500g kontomire (cocoyam leaves)
- 200g groundnut (peanut) paste
- 1 medium onion, chopped
- 2-3 fresh tomatoes, chopped
- 2-3 green chilies, chopped
- 1 teaspoon ground pepper
- Salt to taste
- 2 tablespoons palm oil or vegetable oil
- Water as needed
Instructions
- Wash the kontomire leaves thoroughly and chop them into smaller pieces.
- In a pot, heat the palm oil over medium heat and sauté the chopped onions until translucent.
- Add the chopped tomatoes and green chilies to the pot, cooking until the tomatoes are soft.
- Stir in the groundnut paste and mix well, adding a little water to achieve a smooth consistency.
- Add the chopped kontomire leaves to the pot, followed by ground pepper and salt.
- Stir everything together and cover the pot, allowing it to simmer for about 15-20 minutes, stirring occasionally.
- Once the leaves are tender and the flavors meld, remove from heat and serve hot.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
⚠️ Allergens: nuts
Health Benefits
Kontomire is rich in vitamins A and C from the cocoyam leaves, which support immune function and skin health. The groundnut paste provides healthy fats and protein, promoting satiety and muscle health. This dish is naturally gluten-free and vegan, making it suitable for a variety of dietary preferences while offering a hearty source of energy with approximately 250 calories per serving. Additionally, traditional consumption of kontomire is linked to cultural practices of utilizing local ingredients, enhancing community health and wellness.
Cultural Significance
Kontomire is often associated with traditional Ghanaian meals and is a source of nutrition, particularly in rural areas. It reflects the agricultural practices of the region, where cocoyam is widely cultivated.
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