LOCAL RECIPE: NKONTOMIRE STEW
Ingredients:
– A bundle of cocoyam leaves (NKONTOMIRE)
– 1 large onion
– 3 fresh tomatoes
– 1 medium smoked fish
– Sizeable WELE’ (cowhide) and salted fish (KOBI)
– 3 tablespoons palm oil
– Salt and pepper
– 1/2-pint water
Preparation:
1. Wash and boil cocoyam leaves until soft, then mash or shred the leaves.
2. Wash and slice the onion and tomatoes, then grind them with pepper.
3. Heat palm oil in a pot, add onions, and stir for a few minutes. Then add the ground pepper and tomato mixture. Leave to simmer.
4. Wash and break the fish into small pieces, then add to the stew. Simmer for some time.
5. Add ‘wele’ and salted fish (Koobi), and cook for 3 minutes.
6. Add shredded or mashed cocoyam leaves and season to taste. Allow to simmer for five minutes until cooked.
7. Serve with boiled plantain, yam, or rice.
Nkontomire, or cocoyam leaves, are not only sumptuous but also high in nutrients, making them good for the body. Their richness in vitamin F and magnesium makes them beneficial for controlling high blood pressure and protecting the heart. They are also a fine source of dietary fiber.
WESTERN RECIPE: VEGETABLE LASAGNE
Ingredients:
– Onions
– Peppers
– Mushrooms
– Carrots
– Garlic
– Vegetable stock cubes
– Oregano
– Black pepper
– Tomato puree
– Cheese
– Courgette (zucchini)
– Oil
– White sauce
– Lasagne sheets
Preparation:
1. Dice all vegetables, such as courgette, onions, peppers, mushrooms, and carrots.
2. Heat a pan with a little oil, fry onions and garlic until soft.
3. Add the vegetables and stir-fry with vegetable stock cubes, oregano, and black pepper.
4. Cook for 5 minutes, then add chopped tomatoes and tomato puree. Simmer for 10 minutes and set aside.
5. Make white sauce and cook the lasagne sheets halfway.
6. On a baking sheet, lay one lasagne sheet and top it with white sauce, followed by the vegetable sauce.
7. Repeat for 3 or 4 layers, then top with cheddar cheese or any cheese of your choice.
8. Bake in the oven for 30 minutes and serve hot. Enjoy your vegetable lasagne!
