West African stewed greens with palm oil
West African stewed greens with palm oil is a vibrant, savory dish featuring leafy greens like spinach, kale, or traditional varieties such as bitter leaf or moringa, slow-cooked in a rich, red palm oil base. It often includes onions, tomatoes, peppers, and sometimes smoked fish or locust beans for depth, creating a hearty, flavorful stew. This dish is a staple across many West African countries, including Nigeria, Ghana, and Sierra Leone, where it is commonly served with starchy sides like fufu, rice, or yams.
🍽️ Nutrition at a glance
This dish is generally high in healthy fats due to the palm oil, which is a significant source of calories, while also providing plant-based protein and fiber from the greens and any added legumes or fish. It is rich in essential nutrients like vitamins A, C, and K, iron, and antioxidants, with a rough calorie range of 250-400 per serving depending on portion size and specific ingredients.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 4 g |
| Carbs | 12 g |
| Fat | 14 g |
| Fiber | 5 g |
| Sugar | 3 g |
| Sodium | 350 mg |
| Vitamin A | 450 mcg RAE |
| Vitamin C | 35 mg |
| Vitamin K | 180 mcg |
| Folate | 120 mcg DFE |
| Potassium | 500 mg |
| Iron | 3.5 mg |
| Magnesium | 60 mg |
| Calcium | 100 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, palm oil is a cornerstone of West African cuisine, symbolizing prosperity and community, and its use in this dish reflects traditional cooking methods that enhance both flavor and nutrient absorption. Nutritionally, the combination of iron-rich greens with the vitamin A in palm oil can boost immune function and eye health, making it a nourishing choice despite its indulgent taste.
