Ingredients
- Yam: 0.25 medium-sized tuber, peeled and cut into medium cubes
- Tomatoes: 8 medium-sized, diced
- Onions: 2 medium-sized, diced
- Bell Peppers: 2, chopped
- Carrots: 2, sliced
- Spring Onions: A handful, chopped
- Leafy Greens (Pumpkin Leaves): 2 cups, chopped
- Palm Fruit Extract (Banga Water): 2 cups
- Salt: To taste
- Herb mix (sage, cumin and rosemary)
Instructions
- Heat diced tomatoes and onion with medium heat and cook until softened and moisture reduces.
- Season with herbs and salt.
- Pour in the banga water; stir and bring to a boil.
- Adjust seasoning if necessary.
- Add yam cubes to the boiling mixture, ensuring the broth does not cover the yam.
- Cover and simmer for about 30 minutes until yams are tender.
- Add bell peppers, carrots, spring onions, and leafy greens.
- Stir, cover, and cook for an additional 2 minutes.
- Remove from heat.
- Serve hot, pray and enjoy your meal.
Notes
- Palm fruit extract, commonly known as “Banga water”, is a traditional ingredient that imparts a rich, authentic flavour to the stew.
- Except it is a personal preference; submerging yam in broth can be avoided to prevent soggy yam and excess sauce. The broth can be just a little more than half of the yam quantity.
- Adjust the seasoning and salt according to your taste preferences.
- Feel free to customise the vegetable selection based on availability and personal preference.
- Prep Time: 15 minutes
- Cook Time: 45 mins
- Category: meal
- Method: Cooking
- Cuisine: African
Keywords: African cuisine, Healthy eating, Plant-based meal, Traditional recipe, Family dinner, Nutritious stew, Comfort food, Vegetarian dish, West African flavors, Wholesome ingredients