Kontomire Stew with Boiled Cocoyam and Smoked Mackerel

A flavorful and hearty spinach stew (Palava Sauce) infused with red palm oil and smoked mackerel, perfectly paired with tender boiled cocoyam.

• Prep: 30 min
• Cook: 1 hr 10 min
• Total: 1 hr 40 min
• Servings: 5
• Cuisine: Ghanaian
• Difficulty: Medium

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Egg-Free
• High-Protein
• High-Fiber
• Pescatarian

Tags

• comfort food
• savory
• rich
• healthy
• classic
• stir-fry

Ingredients

• 2 pound cocoyam (peeled, cubed)
• 1.5 pound fresh spinach (washed, chopped)
• 0.5 cup red palm oil
• 2 yellow onions (medium, one chopped, one sliced)
• 4 clove garlic (minced)
• 1 tablespoon fresh ginger (grated)
• 1 can crushed tomatoes (14.5 ounce)
• 0.5 cup smoked mackerel (flaked, bones removed)
• 0.25 cup ground pumpkin seeds
• 1 scotch bonnet pepper (whole)
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Instructions

1. Place the cubed cocoyam in a large pot, cover with water, and add a pinch of salt. Bring to a boil, then reduce heat and simmer until tender, about 20-30 minutes. Drain and keep warm.
2. While the cocoyam cooks, prepare the stew base. In a large pot or Dutch oven, heat the red palm oil over medium heat. Add the chopped yellow onion and cook until translucent, about 5-7 minutes.
3. Stir in the minced garlic and grated fresh ginger, cooking for 1 minute until fragrant. Add the sliced yellow onion and continue to cook until slightly softened.
4. Pour in the crushed tomatoes, 1 teaspoon salt, and 1/2 teaspoon black pepper. If using, add the whole scotch bonnet pepper. Bring to a simmer and cook for 15-20 minutes, stirring occasionally, allowing the flavors to deepen and the sauce to thicken slightly. The oil should separate from the tomato base, indicating it's well-cooked.
5. Stir in the flaked smoked mackerel and ground pumpkin seeds. Mix well.
6. Add the chopped fresh spinach to the pot, a handful at a time if necessary, allowing it to wilt before adding more. Stir gently until all the spinach has wilted and is incorporated into the stew, about 5-7 minutes. Remove the scotch bonnet pepper if desired.
7. Taste and adjust seasoning if needed. Serve the hot kontomire stew with the warm, boiled cocoyam.

Notes

Red palm oil gives this dish its characteristic color and flavor, but a mixture of vegetable oil and a pinch of turmeric can be used as a substitute if needed. Be careful when peeling cocoyam as it can cause skin irritation; wear gloves if you have sensitive skin.

Nutrition (per serving)

• Calories: 610
• Protein: 36.8 g
• Carbohydrates: 58.7 g
• Fat: 29.1 g
• Fiber: 15.2 g
• Sodium: 720 mg
• Saturated Fat: 9.8 g
• Sugar: 8.3 g
• Cholesterol: 55 mg