Etor is a culturally significant Ghanaian dish made with mashed ripe plantain or yam, palm oil, eggs, groundnuts, and avocados.

Its nutritional content and benefits are as follows:

Antioxidants:

Vitamins A and C act as antioxidants, protecting cells from damage and supporting the immune system.

Heart health:

The potassium and other nutrients in plantains contribute to maintaining a healthy heart.

Blood sugar regulation:

Plantains contain complex carbohydrates and fiber, which help regulate blood glucose levels.

Nutritional benefits of Taro leaves soup ‘Ebunuebunu’

Bone health:
Potassium is essential for maintaining strong and healthy bones.

Some nutrients from individual ingredients

Plantains/Yam

Energy: Rich in complex carbohydrates, which are the body’s primary source of fuel.

Digestive Health: High in dietary fiber, supporting regular bowel movements and overall digestive health.

Nutrient-Dense: Contains vitamins such as C and K, and minerals like potassium — important for blood pressure regulation and overall health.

Palm Oil

Flavor and Color: Adds rich flavor and color to the dish.

Healthy Fats: Contains fats that are essential for the absorption of fat-soluble vitamins (A, D, E, and K). However, moderation is key for a balanced meal.

Eggs

Complete Protein: Provide all essential amino acids needed for body building and repair.

Rich in Vitamins: Contain vitamins A, D, and B-complex, along with minerals like phosphorus — supporting immunity, skin health, and other vital functions.

Groundnuts (Peanuts)

Healthy Fats: Contribute unsaturated fats that support heart health.

Protein and Fiber: A good source of both, which enhances satiety and aids digestion.

Full ingredients

Yam or ripe plantain

Pepper

Onion

Groundnuts

Koobi or momone (salted fish or fermented fish)

Salt

Palm oil

Eggs

Water for boiling

Avocado (optional for garnish)

Instructions

Peel, wash, and boil the plantain/yam along with the eggs.

In an earthenware bowl, wash and grind the pepper and onions.

Peel the groundnuts and grind them together with the pepper mixture. Groundnut paste can also be used as a substitute.

Fry or smoke the koobi or momone, then add it to the pepper mixture.

Add the cooked plantain/yam to the pepper base and mash everything together.

Melt palm oil and sauté diced onions in it.

Pour the hot palm oil over the mashed mixture and mix thoroughly until evenly coated.

Garnish with sliced or halved boiled eggs. You may also add avocados and extra groundnuts as optional toppings.

Etor is not only filling but also highly nutritious. It can be enjoyed at any time of the day — whether for breakfast, lunch, or dinner.

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