African prune stew

African Prune Stew, a staple in West African cuisine, is a savory, often spicy stew centered around the African prune fruit (Safou or African bush pear), which has a unique, slightly tart flavor. The stew typically combines the fruit with leafy greens like spinach or bitter leaves, palm oil, onions, and a protein such as fish, beef, or shrimp, all simmered into a rich, hearty dish. It is particularly popular in countries like Cameroon, Nigeria, and Gabon, where the Safou fruit is a seasonal delicacy.

🍽️ Nutrition at a glance

This stew is generally well-balanced, offering a moderate amount of protein from its meat or fish component and healthy fats from palm oil. It is a good source of dietary fiber, vitamins A and C, and essential minerals like potassium and iron, with a typical serving ranging from 300 to 400 calories.

Nutrition breakdown

Calories	350 kcal
Protein	18 g
Carbs	15 g
Fat	24 g
Fiber	6 g
Sugar	4 g
Sodium	480 mg
Potassium	620 mg
Vitamin A	4500 IU
Vitamin C	25 mg
Iron	4.5 mg
Calcium	120 mg
Magnesium	80 mg
Vitamin K	90 mcg
Folate	110 mcg

Per 1 cup (250 g) · estimated, varies by recipe

💡 What's interesting

What makes this dish culturally unique is its use of the African prune fruit, which is not only prized for its distinct taste but also for its high content of healthy fats and antioxidants. Nutritionally, the combination of the fruit's beneficial oils with leafy greens creates a dish that supports heart health and provides sustained energy.