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West African Potatoes and Vegetables Recipe

Looking for an easy West African Potatoes and Vegetables recipe? Learn how to make West African Potatoes and Vegetables using healthy ingredients.


Submitted by warmspice

Makes 6 servings



African yams with seasoned vegetables. African yams are large and white unlike American yams which are sweet and orange. Potatoes are a convenient substitute.

Recipe Ingredients for West African Potatoes and Vegetables

6 potatoes (or african yams which are big and white inside)
1/8 cup canola oil (palm oil is traditional but fatty)
1 onion, chopped
15 oz diced tomatoes, canned or 2 fresh
1 tsp salt
1/2 tsp curry powder
1/2 tsp paprika
2 tsp seasoned salt
16 oz of spinach, defrosted
4 eggs, beaten

Recipe Directions for West African Potatoes and Vegetables

  1. Clean potatoes and leave skin on for vitamins. Boil potatoes in large pot 30 minutes until soft when poked with a fork.

  2. Sauté onions in cooking oil in large skillet and cook on medium heat until wilted or about 10 minutes. Add tomatoes and spices and cook another 10 minutes or so. Add spinach and cook another 10 to 20 minutes.

  3. Make space in the center of skillet for eggs. Pour in beaten eggs and allow to cook like scrambled eggs for a few minutes. Then break up with stirrer and mix into veggies. Cook about 5 more minutes.

  4. Serve with potatoes. To eat, cut potatoes with fork and eat with vegetables. You can also make a porridge version of this by cooking it all in the pot with the potatoes and leaving the eggs out (use beef or fish or chicken instead).

Categories

Potatoes, Vegetables, Main Dish, African, Boil, Saute

Nutrition Facts
Serving Size 414.6g
Amount Per Serving
Calories
271
Calories from Fat
73
% Daily Value*
Total Fat
8.1g
12%
Saturated Fat
1.3g
7%
Trans Fat
0.0g
Cholesterol
124mg
41%
Sodium
1113mg
46%
Potassium
1529mg
44%
Total Carbohydrates
41.2g
14%
Dietary Fiber
8.0g
32%
Sugars
5.6g
Protein
10.2g
Vitamin A 159% Vitamin C 122%
Calcium 12% Iron 22%
* 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
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in potassium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
  • High in sodium
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