In a bustling village nestled between the green hills of Ghana, there was a young woman named Adwoa who had mastered the art of cooking traditional dishes. Among her many specialties, Abom stew with plantains was the one she was most proud of. The dish was a cherished recipe passed down through generations in her family, a perfect blend of rich flavors and heartwarming tradition.
One bright morning, Adwoa woke up to the aroma of the early morning dew, her stomach rumbling in anticipation. Today was a special day—it was the annual festival of the harvest, and every villager was expected to bring their best dish. Adwoa knew it was her time to shine.
She went to the market early, her basket swinging at her side, as she greeted the friendly faces around her. She picked out the ripest plantains, the freshest tomatoes, and the finest fish she could find. Her heart swelled with pride as she thought about how her Abom stew, with its deep, earthy taste and a touch of spice, would bring comfort to everyone at the festival.
As she made her way home, Adwoa’s mind danced with memories of her grandmother, who had taught her how to make this beloved stew. "Remember, Adwoa," her grandmother had always said, "the secret is in the palm oil, the fresh fish, and the love you put into it. The plantains are the final touch, bringing balance to the stew."
In the warmth of her kitchen, Adwoa began her work. She carefully fried the plantains until they were golden and tender, their sweet aroma filling the air. She then prepared the stew—sautéing onions, tomatoes, and garlic, before adding the palm oil and fish. The stew simmered slowly, and the rich fragrance enveloped her home. As the dish came together, she added the perfect seasoning, balancing heat and flavor just as her grandmother had taught her.
Once everything was ready, Adwoa plated the stew with care, placing the perfectly fried plantains alongside the rich, spicy Abom stew. The stew glistened with the shine of the palm oil, and the plantains offered their soft sweetness in contrast to the savory sauce.
At the festival, the villagers eagerly gathered around the food stalls, each person offering a dish to share. When it was Adwoa's turn, she presented her Abom stew with plantains. The crowd gathered eagerly, their mouths watering at the sight and smell of the dish. As soon as they took their first bite, their eyes lit up with delight. The combination of the spicy, savory stew with the sweetness of the plantains was a perfect harmony of flavors.
Word quickly spread that Adwoa’s dish was the star of the festival. People returned for seconds, and even thirds, praising her for the way she had captured the essence of their culture in each bite. As the sun set, casting a warm glow over the village, Adwoa smiled, knowing that her Abom stew with plantains had once again brought joy to her community, just as it had done for generations.
And so, every year, when the harvest festival came around, Adwoa's Abom stew with plantains was the dish everyone looked forward to, a symbol of tradition, love, and the timeless flavors of home.
Abom is a traditional Ghanaian stew made by mashing cooked vegetables (like garden eggs, kontomire, or okra) in an earthenware bowl called an asanka (also called apotrÉ› in Akan). It's typically mixed with palm oil, onions, pepper, and fish or other proteins.
Key Features of Abom:
- Texture: Soft, mashed consistency.
- Base ingredients: Usually garden eggs (eggplants), kontomire (cocoyam leaves), or both.
- Palm oil: Hot palm oil is poured over the mixture, often with fried onions for extra flavor.
- Protein: Common additions include smoked fish, dried fish, salted fish (koobi), or boiled eggs.
- Spices: Ground pepper, onions, and sometimes momoni (fermented fish) or ground shrimp.
Popular Types of Abom:
- Garden Egg Abom – Made primarily from mashed garden eggs.
- Kontomire Abom – Made with cocoyam leaves.
- Okro Abom – Uses mashed okra as the base.
It’s usually served with:
- Boiled yam
- Boiled plantains
- Cocoyam or cassava
Abom is loved for its rich, earthy flavor and simplicity, often made in homes and served during informal meals or traditional gatherings.
Here’s a simple Garden Egg Abom with Boiled Plantains recipe (Ghana-style):
Ingredients:
For the Abom:
- 6–8 garden eggs (eggplants)
- 1 medium onion (half sliced, half for grinding)
- 2–3 fresh tomatoes (optional)
- 2–3 scotch bonnet peppers (adjust to taste)
- 1/2 cup palm oil
- 1–2 cloves garlic (optional)
- 1 small smoked or dried fish (or 1 small salted fish – koobi)
- 1 teaspoon ground shrimp or momoni (optional)
- Salt to taste
- 2 boiled eggs (optional)
- Kontomire (cocoyam leaves – optional but authentic)
For the Side:
- 4–6 ripe or semi-ripe plantains (peeled and cut)
Instructions:
-
Boil Plantains:
- Peel and cut the plantains into halves or thirds.
- Boil in salted water until soft (15–20 mins). Drain and set aside.
-
Prepare Garden Eggs:
- Wash and boil garden eggs in water until soft (about 10–15 mins).
- If using kontomire, boil it for 5–7 minutes as well.
-
Grind the Base:
- In an asanka (earthenware bowl), grind pepper, onion, and a bit of salt.
- Add boiled garden eggs and mash everything together.
- If using tomatoes, mash them in now too.
- Add cooked kontomire (if using) and grind into the mixture.
-
Add Protein:
- Debone smoked/dried fish or koobi and add to the mash.
- Stir in optional ground shrimp or momoni for extra flavor.
-
Heat Palm Oil:
- Heat palm oil in a pan and fry sliced onions until golden.
- Pour the hot oil (with onions) over the abom mixture.
-
Mix Everything:
- Stir everything together until well combined.
- Slice in boiled eggs or serve on the side.
-
Serve:
- Serve warm with the boiled plantains.
Abom is not just flavorful—it's also quite nutrient-rich, especially when paired with plantains or yam. Here's a breakdown of the nutrients based on its typical ingredients:
1. Garden Eggs (Eggplants):
- Fiber – aids digestion
- Vitamins A, B, and C – support immunity, metabolism, and skin health
- Antioxidants – like nasunin, which protects cells from damage
- Low in calories – good for weight management
2. Kontomire (Cocoyam Leaves):
- Iron – supports red blood cell production
- Calcium – for bone health
- Vitamin A – supports vision and immunity
- Folate – important for cell growth and pregnancy
3. Palm Oil:
- Vitamin E (especially tocotrienols) – an antioxidant
- Carotenoids (provitamin A) – for eye health
- Healthy fats – energy and nutrient absorption
Note: Palm oil is calorie-dense, so moderation is key.
4. Fish (Smoked, Dried, or Koobi):
- Protein – for muscle repair and immune support
- Omega-3 fatty acids – good for brain and heart health (especially in smoked fish)
- Iodine & other minerals – support thyroid function
5. Eggs (Optional):
- High-quality protein
- Choline – important for brain health
- Healthy fats & vitamins
6. Boiled Plantains (served with it):
- Fiber – helps with digestion
- Potassium – supports heart and muscle function
- Vitamin B6 – boosts brain function
- Complex carbs – provide long-lasting energy
Summary:
Abom with plantains is a wholesome, balanced dish rich in:
- Vitamins (A, B, C, E)
- Minerals (Iron, Potassium, Calcium)
- Fiber, Protein, and Healthy Fats
