Discover how to make Plasas, a rich and flavorful green vegetable stew perfect for any meal. This traditional dish combines nutrient-packed spinach or other leafy greens with the unique taste of palm oil and tender chunks of meat or fish. Ideal for a hearty lunch or dinner, Plasas is not only delicious but also packed with essential vitamins and minerals. Follow our easy recipe to bring this West African favorite to your table!

Ingredients:

- 4 cups spinach or other leafy greens (e.g., kale, Swiss chard)

- 1/2 cup palm oil

- 1 lb meat (beef, goat, or chicken) or fish (e.g., tilapia, cod)

- 1 large onion, chopped

- 3 cloves garlic, minced

- 1 teaspoon ground ginger

- 1 teaspoon ground coriander

- 1 teaspoon paprika

- 1-2 tablespoons ground crayfish (optional)

- 2 cups chicken or beef broth

- Salt and pepper to taste

- 1-2 Scotch bonnet peppers or chili peppers, chopped (optional, for heat)

Instructions:

Prepare the Greens: Wash the spinach or leafy greens thoroughly. If using large leaves, chop them into bite-sized pieces.

Cook the Meat or Fish: In a large pot, heat a bit of palm oil over medium heat. Add the meat or fish and cook until browned and cooked through. Remove from the pot and set aside.

Sauté Aromatics: In the same pot, add the remaining palm oil. Sauté the onions until translucent. Add garlic, ginger, coriander, paprika, and ground crayfish (if using). Cook for 2-3 minutes, stirring frequently.

Simmer the Stew: Return the cooked meat or fish to the pot. Pour in the chicken or beef broth, and bring to a simmer. Let it cook for about 10-15 minutes, allowing the flavors to meld together.

Add the Greens: Stir in the spinach or leafy greens. Cook until the greens are wilted and tender, about 5 minutes. Adjust seasoning with salt, pepper, and chopped peppers if desired.

Serve: Serve the Plasas hot, accompanied by rice, fufu, or your favorite side dish. Enjoy the hearty and nutritious flavors of this traditional stew!

Nutritional values

4 cups spinach or other leafy greens (e.g., kale, Swiss chard):

Spinach:

    - Approximately:

     - 28 calories

     - 3g protein

     - 4g carbohydrates

     - 0g fat

Benefits: Rich in vitamins A, C, and K, and provides minerals like iron and calcium. Supports overall health and boosts immunity.

Kale:

     - 36 calories

     - 3g protein

     - 7g carbohydrates

     - 0.5g fat

Benefits: High in vitamins A, C, and K, and provides fiber and antioxidants. Supports digestion and reduces inflammation.

1/2 cup palm oil:

    - 440 calories

    - 0g protein

    - 0g carbohydrates

    - 50g fat

Benefits: Contains vitamin E and antioxidants. High in saturated fats; use in moderation to manage fat intake.

1 lb meat (beef, goat, or chicken) or fish (e.g., tilapia, cod):

Beef:

     - 1130 calories

     - 84g protein

     - 0g carbohydrates

     - 87g fat

Benefits: High in protein and essential nutrients like iron and vitamin B12. Supports muscle growth and overall health.

Chicken:

    - Approximately:

     - 800 calories

     - 85g protein

     - 0g carbohydrates

     - 46g fat

Benefits: High in lean protein and lower in fat compared to red meats. Supports muscle development and overall nutrition.

Fish (Tilapia):

     - 374 calories

     - 70g protein

     - 0g carbohydrates

     - 8g fat

Benefits: Low in fat, high in protein, and provides omega-3 fatty acids. Supports heart health and overall well-being.

1 large onion, chopped:

    - 60 calories

    - 1g protein

    - 14g carbohydrates

    - 0g fat

Benefits: Contains antioxidants and compounds that may support heart health and immune function. Adds flavor and depth to dishes.

3 cloves garlic, minced:

    - 13 calories

    - 0.6g protein

    - 3g carbohydrates

    - 0g fat

Benefits: Contains allicin, which has anti-inflammatory and immune-boosting properties. Adds flavor and aroma.

1 teaspoon ground ginger:

    - 6 calories

    - 0.1g protein

    - 1g carbohydrates

    - 0g fat

Benefits: Contains gingerol, which has anti-inflammatory and digestive benefits. Adds warmth and flavor.

1 teaspoon ground coriander:

    - 11 calories

    - 0.3g protein

    - 2g carbohydrates

    - 0.5g fat

Benefits: Contains antioxidants and supports digestion. Adds a citrusy flavor to dishes.

1 teaspoon paprika:

    - 6 calories

    - 0.2g protein

    - 1g carbohydrates

    - 0.3g fat

Benefits: Contains antioxidants like capsaicin, supports metabolism, and adds color and flavor.

1-2 tablespoons ground crayfish (optional):

    - 20 calories

    - 2g protein

    - 1g carbohydrates

    - 0.5g fat

Benefits: Adds umami flavor and additional protein. Optional; use according to taste preferences.

2 cups chicken or beef broth:

Chicken Broth:

     - 30 calories

     - 3g protein

     - 1g carbohydrates

     - 1g fat

Benefits: Adds flavor with minimal calories. Supports hydration and can provide additional nutrients.

Beef Broth:

     - 60 calories

     - 6g protein

     - 2g carbohydrates

     - 2g fat

Benefits: Adds rich flavor and supports hydration with additional protein.

Salt and pepper to taste:

Per teaspoon salt:

    - 0 calories

    - 0g protein

    - 0g carbohydrates

    - 0g fat

Per teaspoon black pepper:

   - Approximately:

    - 6 calories

    - 0.2g protein

    - 1g carbohydrates

    - 0.3g fat

Benefits: Enhances flavor; use in moderation to manage sodium and spice intake.

1-2 Scotch bonnet peppers or chili peppers, chopped (optional, for heat):

1 Pepper:

    - Approximately:

     - 5 calories

     - 0.2g protein

     - 1g carbohydrates

     - 0g fat

Benefits: Contains capsaicin, which can boost metabolism and add spiciness to dishes.