Boiled Eppaw with stew
Boiled Eppaw with stew is a hearty, traditional West African dish, particularly popular in Ghana and Nigeria. It typically features boiled yam or plantain served alongside a rich, savory stew made from tomatoes, onions, peppers, and often fish or meat. The combination creates a comforting, filling meal that is a staple in many households.
🍽️ Nutrition at a glance
This dish is primarily high in carbohydrates from the starchy base, with moderate protein if fish or meat is included in the stew. It provides key nutrients like potassium, vitamin C, and fiber, with a rough calorie range of 400-600 kcal per serving depending on portion size and stew ingredients.
Nutrition breakdown
| Calories | 500 kcal |
| Protein | 15 g |
| Carbs | 80 g |
| Fat | 12 g |
| Fiber | 8 g |
| Sugar | 10 g |
| Sodium | 600 mg |
| Potassium | 700 mg |
| Vitamin C | 30 mg |
| Vitamin A | 150 mcg |
| Iron | 3 mg |
| Magnesium | 60 mg |
| Phosphorus | 180 mg |
| Vitamin B6 | 0.4 mg |
| Folate | 80 mcg |
Per 1 serving (approximately 400 g total) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish represents the resourceful use of local, starchy staples to create a balanced and satisfying meal. Nutritionally, the pairing of boiled starch with a vegetable-based stew offers a good mix of energy, vitamins, and minerals, making it a cornerstone of West African home cooking.
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AI estimate may be inaccurate · Terms