west-african

Ghanaian Abomu with Smoked Sardines and Garden Eggs

Name: Ghanaian Abomu with Smoked Sardines and Garden Eggs
Yield: 1 serving
Cuisine: west-african
Ingredients: 216 g unripe plantain, peeled and sliced; 144 g garden eggs (African eggplant), chopped; 81 g smoked sardines, flaked; 13 g palm oil; 45 g onion, finely chopped; 2 g salt; 0.9 g black pepper; 540 g water

This dish pairs unripe plantain, peeled and sliced with garden eggs, chopped, smoked sardines, flaked and palm oil. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch Dinner

Easy

Balanced High satiety Pescatarian Gluten free

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

24 g Protein

87 g Carbohydrates

24 g Fat

12 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

216g unripe plantain, peeled and sliced 313 kcal
144g garden eggs (African eggplant), chopped 36 kcal
81g smoked sardines, flaked 168 kcal
13g palm oil 115 kcal
45g onion, finely chopped 18 kcal
2g salt 0 kcal
1g black pepper 2 kcal
540g water 0 kcal

Cooking instructions

unripe plantaingarden eggs (African eggplant)water
Boil the plantain and garden eggs in salted water until tender, 12-15 minutes. Drain well.
unripe plantaingarden eggs (African eggplant)
In a bowl, mash the plantain and garden eggs together until mostly smooth with a few chunks.
palm oilonionsaltblack pepper
Stir in the palm oil, chopped onion, salt, and black pepper to make a cohesive mash.
smoked sardines
Flake the smoked sardines into bite-size pieces and fold through gently.
water
Taste and adjust seasoning; add a splash of water if needed to loosen the mash.
Serve warm as a filling main meal.