Prawn Spinach & Agushie Stew A Recipe for Optimal Eye Health
When it’s not rainy season, several vegetables are extremely hard to find and the ones which are, are most often withered or have less quality texture and nutrient value. One of such vegetables is Nkontomire. This leafy green vegetable has been out of season which meant I had to search for other green leaves as substitute for my Agushie stew which I have been seriously craving! Spinach was my first thought and choice because I’d seen several fresh greens in the vegetable aisles at the shops.
Spinach is not only affordable but is touted as one of the highly nutritious leafy greens in Ghana! Spinach is a nutrient-packed leafy green vegetable which promotes eye health as it contains lutein and zeaxanthin, antioxidants that help protect the eyes from age-related macular degeneration and cataracts. It’s excessively rich in vitamins and minerals such as vitamin A, vitamin C, vitamin K, folate, iron, and calcium.
In a world where our phone and laptop screens dominate our daily lives and artificial lighting in our offices never seems to dim, taking care of our eyes has never been more crucial. Fortunately we have the dynamic duo of Agushie (a protein rich seed) and spinach which stands out as a powerhouse combination, boasting an array of nutrients specifically geared towards promoting eye health.
I used prawns in this recipe for that extra comfort food experience! I needed that craving fully satisfied.
This stew recipe is easy, delicious and can be eaten with rice, boiled yam, couscous, fonio, boiled plantain, gari and even Ga Kenkey!
Ingredients:
Tiger Prawns (cleaned and deshelled)
Fresh Spinach (2 cups)
1 cup of Agushie
1 half Red Onion
1 Full Red Onion
Fresh Whole Tomatoes (5 pieces)
Salsa Tomato Paste
Salt
Zomi Palm Oil
Marinade for Prawns
cumin
1/2 teaspoon Chilli powder
Salt
Ginger powder
Spices for Stew
1 teaspoon chilli powder
Aniseed (nkitinkiti)
rosemary & garlic powder
Fresh basil chopped
Chopped fresh chilli
Salt
Cooking Instructions
clean Agushie by removing impurities such as stones and other seeds.
Blend Agushie with about 1/2 cup of water until very smooth.
Clean, devein and Season prawn in spices and set aside for 5 minutes.
Blend tomato onion and fresh chilli in blender till smooth.
chop half onion
Sauté prawns in palm oil for only 10 seconds. Take out and cook chopped onions to flavour oil and pour in the puréed tomato sauce.
Spoon in tomato paste into the tomato sauce. Add spices, chopped chilli and fresh basil for stew and cook till stew becomes slightly darker like tomato paste.
Pour Agushie into stew in batches around the sauce to evenly distribute. Cover and lower heat to medium if too high.
Flip curdled agushie to cook the upper part. Allow to cook for five minutes covered.
Add spinach leaves to cover the sauce with a cupful of water to cook the leaves. Cover for 10 minutes and allow water to reduce till sauce thickens. Check seasoning and adjust for salt or more chilli if desired.
Place cooked prawns back into sauce for 2 minutes.
Serve hot with your favorite sides
The stew was comforting, flavourful and the spinach rendered a wonderful taste to the stew! It almost tasted like I had added cooked snail to the dish!
Nutrition value in Spinach
No wonder Popeye eats so much spinach! It’s a superfood containing a wealth of nutrients including:
lutein
kaempferol
nitrates
quercetin
zeaxanthin
Increase your consumption of Spinach in your everyday diet to give you better eye health!
Watch the recipe video here: https://youtu.be/dlUrsWhoNBE?si=9zQ64UumDTK4GCFK
This is a sponsored post in partnership with Robert’s & Sons Limited. You can purchase eye glasses frames online by visiting their website - https://www.robertandsonsoptical.com/
Branches
● Our branches are located in Adabraka, Adenta, Danquah Circle, Weija, Tema Community 6, Koforidua and Kumasi. Kindly follow this link for directions, phone numbers and more details on all our branches http://www.robertandsonsoptical.com/branches Kindly contact us at 050 151 9111 if you need any further assistance
