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Overview

Ghana Kontomire Stew

Kontomire Stew, Palava Sauce, Palaver Sauce

This ghana kontomire stew recipe simmers cocoyam leaves with egusi, tomato and chilli into a rich palava sauce, the Akan classic also called palaver sauce. The leaves are boiled first until tender, the egusi is left to set in the tomato base, and everything comes together dark green and nutty. One serving is about 260 g.

Kontomire stew is the Akan classic also known as palava sauce, or palaver sauce — a name said to come from the long palavers, or discussions, held over the shared pot, and the dish is eaten widely across West Africa, from Ghana to Liberia and Sierra Leone. Its heart is kontomire, the cocoyam or taro leaf, cooked with palm oil and egusi, the ground melon seeds that thicken the sauce and give it a nutty richness. It is the green half of ampesi, the Akan plate of boiled yam or plantain with stew, and is served with rice, yam or plantain.

Pairs well with: Steamed white rice & boiled plantain

Provenance

Ghana flag Ghana

Akan Home Table

African Heritage

Time Dedication

1h 5m

25m prep • 40m cook

Batch Yield

4 Servings

367 kcal per serving

1 serving ≈ 260 g

Technical Skill

Intermediate

Intermediate (Leafy Stew)

Meal Timing & Digestive Fit

Breakfast

Not Advised

Lunch

Hearty Midday Main

Dinner

Ideal Hearty Main

Snack & Tea

Inappropriate

Occasions: Family dinner, weekend cooking, with rice or yam Cost: Low — about $3–4 per serving at home
Tags: Vegetables Spicy Savory Vegetarian Braised
A plate of Ghana kontomire stew, dark green cocoyam leaves in a rich orange egusi and tomato sauce

Akan Home Table

Photo: Mx. Granger, CC BY 2.0, via Wikimedia Commons

The Heritage Formulary

Measured Ingredients

Estimated cost: Low — about $3–4 per serving at home (USD)

Good kontomire stew is dark green and thick, with the egusi set into soft lumps and the palm oil glowing at the edges.

Execution Methodology & Culinary Technique

Step-by-Step Cooking Guide

Active 1h 5m
P

Prep Stage: Wash, Slice, Blend

25 Mins • Washing & Blending

Wash the cocoyam leaves well in salted water — the salt stops the leaves itching your hands — then strip out any thick stalks and slice the leaves into ribbons. Blend the tomatoes with half the onion, the garlic, ginger and chilli until smooth. Blend the egusi with 100 ml of the water into a thick, smooth paste. Slice the remaining onion into rings.

Maestro Tip: Never skip the salted-water wash: raw cocoyam leaves itch the skin and must be handled with care until they are cooked.

  1. 1

    Boil the Cocoyam Leaves

    10 Mins High heat, boiling 100°C (212°F)

    Put the sliced cocoyam leaves in a saucepan with about 200 ml of the water, cover and bring to a boil over high heat. Turn the leaves after about 5 minutes so everything cooks through, then drain and set aside. The leaves must be fully cooked before they meet the stew.

    Boiling the leaves first, rather than adding them raw to the stew, is what makes them safe and tender.

    Done when: The leaves are dark green, soft and fully wilted, with no raw bite left.

  2. 2

    Fry the Tomato Base

    10 Mins Medium heat, ~160°C (320°F)

    Heat the palm oil in a large pot over medium heat. Fry the sliced onion for 3 minutes until soft, then add the tomato paste and fry for 2 minutes until it darkens a shade. Pour in the blended tomato mixture and the crumbled stock cube, and simmer for 5 minutes until the sauce thickens and the oil starts to separate at the edges.

    Frying the tomato paste until it darkens cooks off its raw, tinny edge and deepens the colour of the stew.

    Done when: The base is thick, dark red, and the oil separates at the edges.

  3. 3

    Add the Egusi and Let It Set

    10 Mins Low heat, ~120°C (250°F)

    Spoon the egusi paste over the tomato base and spread it gently — do NOT stir. Cover the pot, turn the heat to low and let it simmer for 8 to 10 minutes, until the egusi sets into soft, pale lumps. Only then stir it through the sauce.

    Stirring the egusi too early breaks it up and turns the stew grainy; leaving it alone is what gives the classic texture.

    Done when: The egusi has set into soft lumps and the sauce looks thick and nutty.

  4. 4

    Fold in the Leaves and Simmer

    10 Mins Low heat, ~120°C (250°F)

    Fold the boiled cocoyam leaves into the stew, add the salt, and pour in the remaining water if the stew looks too thick. Simmer gently for 10 minutes, stirring now and then, until the leaves are completely tender and the stew is thick enough to coat a spoon.

    Taste at the end and adjust the salt — the stock cube already brings a lot, so add salt last.

    Done when: The leaves are completely tender and the stew is thick, dark green and glossy.

Finishing Touches & Plating

Rest the stew off the heat for 5 minutes before serving — the palm oil settles and the flavours come together. Taste once more for salt, then ladle over steamed rice, boiled yam or plantain.

Nutritional Physiology & Benefits

Nutrition

Energy

367

kcal / serving

Protein

17g

Complete AA

Carbs

22g

Complex

Fats

27g

Healthy

Per serving (4 servings · 1 serving ≈ 260 g)
Energy367 kcal
Protein17 g
Carbohydrates22 g
Fat27 g
Fibre8.5 g
Sugar5.9 g
Sodium915 mg
Per 100g
Energy141 kcal
Protein6.4 g
Carbohydrates8.3 g
Fat10.3 g
Fibre3.3 g
Sugar2.3 g
Sodium352 mg

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: Vitamin A, folate and iron (cocoyam leaves), vitamin E and magnesium (egusi), vitamin C (tomato and chilli).

Leafy Greens, Generously

Cocoyam leaves are leafy greens rich in iron, folate and vitamin A, and this stew serves a generous portion of them.

Plant Protein from Egusi

Egusi, the ground melon seeds, adds about 17 g of protein per serving and keeps the stew satisfying without any meat.

Tomato and Chilli Warmth

Tomatoes, onion and chilli bring vitamin C and flavour, and the palm oil carries the fat-soluble vitamins from the leaves.

Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

Sides

Steamed White Rice

Steamed white rice is the classic partner — its mild starch soaks up the rich, oily sauce without competing with the greens and egusi.

Vegetables

Boiled Plantain

Soft, sweet boiled plantain balances the stew's heat and the palm oil's richness, and its sweetness plays against the bitter edge of the leaves.

Drinks

Sobolo (Hibiscus Drink)

A cold, tart sobolo drink cuts through the palm oil and refreshes the palate between spoonfuls of the rich stew.

Full Menus

As a Family Dinner

Put the pot in the middle of the table with rice and plantain alongside, so everyone ladles their own stew — this is a sharing dish, not a plated one.

Complete menu

Start with kontomire stew ladled over steamed white rice, boiled plantain on the side, and finish with a cold sobolo hibiscus drink.

Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

Raw or Undercooked Cocoyam Leaves

Raw or lightly wilted cocoyam leaves contain calcium oxalate crystals that irritate the mouth, throat and skin — the leaves must be boiled and simmered until fully tender, never eaten raw or undercooked. This is general guidance, not medical advice.

A Second Oily Dish

This stew is already rich in fat and energy from palm oil and egusi, so a second oily dish on the same plate doubles the heaviness. Keep the accompaniments simple — rice, yam or plantain. This is general guidance, not medical advice.

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

  • General adultsA rich, satisfying dinner — leafy greens, egusi protein and palm oil in one plate, best with rice or yam.
  • ChildrenSuitable from age 5+ with the chilli left whole or left out; serve over rice so the stew is not too intense.
  • ElderlyVery suitable — the leaves cook soft and the egusi adds protein; keep the chilli mild.
  • Pregnant womenGenerally suitable; make sure the leaves are boiled and simmered until fully tender, and keep the chilli moderate.
  • Breastfeeding womenGenerally suitable; the leafy greens and egusi give iron, folate and energy.
  • AthletesA good post-training plate: about 17 g of protein with rice or yam for carbohydrate, eaten within a couple of hours of exercise.
  • Weight gainA good choice — take a generous ladle over rice or boiled yam.
  • Weight lossEnjoy a modest ladle with plenty of plain vegetables and a small scoop of rice; the palm oil and egusi make it energy-rich.

Health Conditions — Adjust or Avoid

Conditions

  • DiabetesThe stew itself is low in carbohydrate — the rice or yam served with it is what counts, so keep that portion modest. Ask your clinician about portion size.
  • High blood pressureMost of the sodium comes from the stock cube and salt; use half a cube, skip the added salt and season lightly. Ask your clinician about a suitable portion.
  • Kidney diseaseCocoyam leaves and egusi add potassium and phosphorus, and the stew is salty; keep the portion modest and ask your clinician about frequency.
  • GoutEat occasionally and in smaller portions — egusi and rich sauces are moderately high in purines.
  • Stomach issuesThe stew is usually gentle once the leaves are fully cooked, but chilli and palm oil can irritate a sensitive stomach — leave the chilli whole or out.
  • Cardiovascular diseaseA rich dish — keep the portion modest and balance the rest of the day with lighter food, since palm oil is high in saturated fat.
  • Fatty liverKeep the portion modest and favour the leaves over extra sauce; the palm oil and egusi add a lot of fat.
  • Food allergiesContains melon seeds (egusi) — do not serve to anyone with a seed or nut allergy. Check the stock cube label for soy or celery. Contains no gluten, egg, milk or fish in this vegetarian version.
  • Special therapeutic dietsIf you follow a prescribed low-sodium or low-fat diet, use less salt and stock, use half the palm oil, and check with your clinician.

If you have a medical condition, consult your doctor before changing your diet.

Storage & Use

Storage & Use

How to store
Cool quickly and store in an airtight container.
In the fridge
3 days.
In the freezer
2 months.
How to reheat
Reheat gently, stirring, until it bubbles and is steaming hot right through, reaching 74°C (165°F).
Freezing recommended
Yes — the stew freezes well for up to 2 months; stir well after thawing.
Signs it has spoiled
Sour or rancid smell, a grey film on the surface, or slimy leaves.

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