African Spinach Stew (Kontomire)-Soya Oil Recipe

Looking for an easy African Spinach Stew (Kontomire)-Soya Oil recipe? Learn how to make African Spinach Stew (Kontomire)-Soya Oil using healthy ingredients.


Submitted by abena9009

Makes 12 servings



African Spinach Stew (Kontomire)-Soya Oil

Recipe Ingredients for African Spinach Stew (Kontomire)-Soya Oil

8 tbsp soybean oil
5 cups spinach
4 large onions
4 tomatoes
3 garlic cloves
100 grams ginger
500 grams tuna

Recipe Directions for African Spinach Stew (Kontomire)-Soya Oil

  1. Blend garlic and ginger

  2. Pour soya oil in pan

  3. Add garlic and ginger blend into oil cook for 30 secs

  4. Add onions cook for 30 secs

  5. Add tomatoes cook for 20 minutes

  6. Add spinach cook for 10 minutes

  7. Add tuna

  8. Serve with yam, potatoes, plantain or rice.

Categories

Brunch, Main Dish, Side Dish

Nutrition Facts
Serving Size 163.3g
Amount Per Serving
Calories
218
Calories from Fat
118
% Daily Value*
Total Fat
13.1g
20%
Saturated Fat
2.3g
11%
Trans Fat
0.0g
Cholesterol
13mg
4%
Sodium
38mg
2%
Potassium
494mg
14%
Total Carbohydrates
12.9g
4%
Dietary Fiber
2.7g
11%
Sugars
3.5g
Protein
13.1g
Vitamin A 31% Vitamin C 22%
Calcium 4% Iron 10%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in cholesterol
  • Very low in sodium
  • Very high in manganese
  • High in niacin
  • Very high in selenium
  • High in vitamin A
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