Taro leaves (Kontomire) soup, also known as "Green Green" or Ebunu Ebunu, is a staple delicacy enjoyed in many Ghanaian households.

It offers significant health benefits due to its rich content of vitamins, minerals, antioxidants, and fiber, mainly from cocoyam leaves (Kontomire) and other nutritious ingredients like aidan fruit (prekese) and chili peppers.

Specific Nutrients

Cocoyam Leaves (Kontomire)

These leaves are packed with vital nutrients, including:

Iron – Crucial for transporting oxygen in the blood.
Vitamin C – Boosts the immune system.
Vitamin A – Supports eye health.
Dietary Fiber – Aids digestion and may support weight loss.

Antioxidants

The leafy vegetable base provides a wealth of antioxidants that help protect the body's cells from oxidative damage.

Health Benefits

Digestive Health
High fiber content promotes healthy digestion and supports overall gut health.

Immune System Support
Rich in Vitamin C and other nutrients, this soup helps strengthen the immune system.

Reduced Inflammation
Ingredients like prekese, ginger, and chili peppers contain anti-inflammatory properties.

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Healthy Eyesight
The Vitamin A in cocoyam leaves supports good vision and eye health.

Heart Health
Antioxidants in the soup may contribute to better circulation and reduced oxidative stress on the arteries.

Protein Supply
Depending on the protein used (fish, meat, or plant-based alternatives), the soup can be a great source of high-quality protein, essential for muscle repair and immune function.

Important Considerations

Cooking Is Essential
Raw cocoyam leaves contain calcium oxalate, which can cause itching or irritation in the mouth and throat. Proper cooking, soaking, or straining is essential to remove this compound.

Balanced Consumption
While nutritious, moderation is advised, especially if the soup includes large amounts of fatty meats or oils.

Ingredients

Kontomire (cocoyam leaves)
Habanero pepper
Ginger
Onions
Garlic
Fresh tomatoes
Green peas (turkey berries)
Seasoning
Salt
Protein of choice (fish, meat, or plant-based)
Prekese (optional)
Water (for cooking)
Instructions

Wash and boil the kontomire and green peas.

In a separate pan, wash your protein and add prekese, then steam.

Blend ginger and garlic, then add to the steaming protein.

Wash and add tomatoes, onions, and peppers to the pot to soften.

After about 5 minutes, remove the softened vegetables and blend them until smooth.

Pour the blended mixture back into the pot, adjust salt and seasonings.

Let it boil while you blend the kontomire and green peas.

Add the blended greens, stir well, and let it simmer for about 10 minutes.

Tip: Most ingredients are pre-boiled, so the soup doesn't need prolonged cooking. This helps preserve its nutrients.

Serving suggestion

Pair Ebunuebunu with fufu or any preferred carbohydrate such as rice, yam, or boiled plantain.

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