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kale-sunflower-seeds with beef

Kale with sunflower seeds stew and assorted meat

This Kale with sunflower seeds stew and assorted meat is a very healthy and savory stew .
The recipe is a cultural fusion of Togolese ‘Gboma dessi” (spinach and pumpkin seeds stew). Check out the recipe video here. The two main ingredients about the delicious stew is kale and sunflower seeds. These are healthy ingredients that goes well together. You do not need to add meat to this stew, but since I have cooked beef and beef offal on hand, I used it for this recipe. You can enjoy this stew as is or with gari, rice, couscous, okamu/akpan (fermented corn meal).

Sunflower seed benefits

Sunflower seeds has the ability to help lower risk of high blood pressure and heart disease. Sunflower seeds contain vitamin E, flavonoids, and other plant compounds that can help reduce inflammation. Vitamins and minerals in sunflower seeds  like zinc and selenium can help the body support its immune system and increase its ability to fight off viruses.

Benefit of Kale

Kale is high in Vitamin A, vitamin C and vitamin K that are important for eye, bone health, strong immune system, blood clotting and prevention of chronic disease.

Also High in Folate, a vitamin B, Kale is great for brain development. Not only does kale help lower cholesterol, it may also help prevent cancer and aid in weight loss.

For this recipe, all you need is

  • Kale
  • Sunflower seed
  • Red bell pepper
  • Onion
  • Hot pepper
  • Oil
  • Seasoning
  • Powdered prawn and smoke fish (Optional)
  • Assorted meat (optional)

 

kale-sunflower-seeds with beef

Ingredients

4 red bell peppers

4 cups of fresh kale soften with hot water

1/2 cup of sunflower seeds (toasted)

1/2 cups of oil (can use less)

1 small ginger root peeled (about 2oz)

1 large onion

4 cloves of garlic

1 tablespoon of black pepper

2 tablespoons of msg-free bouillon powder

2 habanero peppers

Salt to taste

Sliced onion and pepper for optional garnish

Assorted cooked meat of choice. (optional)

Instructions

1

Blend the bell peppers, onion, ginger, hot pepper, garlic glove and set aside. I do not like reducing it into a fine puree, I love having some texture to the mixture.

Kale and sunflower seeds stew

2

Finely puree the toasted flaxseed with just enough water to help with the processing.

Kale and sunflower seeds stew with beef offal

3

On medium heat add the oil to your cooking pan. Then start frying the bell pepper mixture.

4

Let it cook for about 5 minutes until liquid is well reduce and oil shows on top.

kale-sunflower-seeds with beef

5

Add the pureed sunflower seeds cover let it cook for about 5 minutes.

6

Add the cooked meat, stir, cover and cook for another 5 minutes.  Add the kale, bouillon, salt.

kale-sunflower-seeds with beef

7

Cover cook for about 3 minutes then add black pepper, optional garnish (sliced onion, hot pepper). Cook for about 3 more minutes.

Remove and serve

Kale and sunflower seeds stew with beef offal

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