Green bean and potato stew
Green bean and potato stew is a hearty, savory West African dish, particularly popular in countries like Nigeria and Ghana. It typically features green beans and potatoes simmered in a flavorful tomato and pepper-based sauce, often with onions, garlic, and sometimes smoked fish or meat for added depth.
🍽️ Nutrition at a glance
This stew is generally a good source of complex carbohydrates from the potatoes and fiber from the green beans, with a moderate amount of protein if fish or meat is included. A typical serving provides a balanced mix of vitamins like C and K, and a rough calorie estimate is around 250-350 per serving, depending on the specific ingredients and portion size.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 4.5 g |
| Carbs | 32 g |
| Fat | 7.5 g |
| Fiber | 5.5 g |
| Sugar | 4 g |
| Sodium | 380 mg |
| Potassium | 520 mg |
| Vitamin C | 25 mg |
| Vitamin A | 450 IU |
| Iron | 1.8 mg |
| Calcium | 45 mg |
| Magnesium | 40 mg |
| Vitamin B6 | 0.3 mg |
| Folate | 50 µg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish is a wonderful example of West African home cooking, where simple, affordable ingredients are transformed into a nourishing and communal meal. Nutritionally, it's interesting how the combination of starchy potatoes and fibrous green beans creates a satisfying dish that provides sustained energy.
