Gambian Leaf Stew with Smoked Fish

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A traditional Gambian one-pot stew made with tender leafy greens simmered in a rich palm oil and tomato base with smoky fish. Served across The Gambia with steamed white rice or fufu, this comforting dish is a beloved staple of home cooking.

Nutrition Facts

Per serving (estimated)

• 380 kcalCalories
• 22 gFat
• 6 gSaturated Fat
• 18 gCarbs
• 5 gFiber
• 6 gSugar
• 28 gProtein
• 620 mgSodium
• 980 mgPotassium
• 210 mgCalcium
• 5 mgIron
• 35 mgVitamin C
• 580 mcgVitamin A

Ingredients

For the greens

• 4 cups fresh sweet potato leaves, washed and chopped
• 1 cup fresh moringa leaves, optional
• 2 cups water or fish stock

For the stew base

• 3 tbsp palm oil
• 1 large yellow onion, finely chopped
• 3 cloves garlic, minced
• 1 scotch bonnet pepper, seeded and chopped
• 3 medium ripe tomatoes, blended smooth
• 1 tbsp tomato paste
• 1 tsp dried thyme
• 1 bay leaf
• 1 maggi seasoning cube, crumbled

For the protein and seasoning

• 200 g smoked mackerel or smoked herring, deboned and broken into chunks
• 1 tsp sea salt, plus more to taste
• Freshly ground black pepper to taste

Directions

1. Heat the palm oil in a heavy pot over medium heat until it shimmers but does not smoke, about 2 minutes.
2. Add the chopped onion and sauté for 4-5 minutes until soft and translucent, then stir in the garlic and scotch bonnet and cook for 1 minute until fragrant.
3. Stir in the blended tomatoes, tomato paste, thyme, and bay leaf. Simmer the sauce for 10-12 minutes, stirring occasionally, until it thickens and the oil begins to separate around the edges.
4. Add the smoked fish chunks and stir gently to coat. Cook for 5 minutes so the fish absorbs the tomato flavors.
5. Add the chopped greens, moringa leaves if using, the maggi cube, and 2 cups of water or stock. Stir well, cover, and simmer for 25-30 minutes, stirring every 8-10 minutes, until the greens are silky and the stew has reduced to a thick, glossy consistency.
6. Uncover, remove the bay leaf, and season with salt and pepper. If the stew looks watery, simmer uncovered for 5 more minutes.
7. Ladle hot over steamed jasmine rice or fufu, and serve with lime wedges if desired.

Cook’s Notes

• Traditional plasas uses cassava leaves, but sweet potato leaves are a more accessible substitute that delivers the same silky texture and earthy flavor.
• Wash the greens in three changes of cold water to remove all grit and sand before chopping.
• Do not skip the palm oil; it gives the stew its signature deep orange-red color and authentic West African taste.
• Like most stews, plasas tastes even better the next day once the smoky fish has infused the greens overnight.
• Scale the scotch bonnet up or down depending on your heat tolerance; remove the seeds for a milder stew.

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