HOW TO MAKE AUTHENTIC GHANA BEANS STEW | BEANS STEW RECIPE | GHANA BEANS STEW RECIPE

black-eyed peas

🥗Healthier: lentils

💰Cheaper: canned beans

Lentils are lower in calories and quicker to cook.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil is healthier, while sunflower oil is often more affordable.

cayenne pepper

🥗Healthier: paprika

💰Cheaper: red pepper flakes

Paprika provides flavor without the heat.

spinach

🥗Healthier: kale

💰Cheaper: collard greens

Kale offers similar nutrients and is often less expensive.

Pick out unwanted particles from the black-eyed peas.

Wash the beans 2-3 times until the water runs clear.

Transfer the cleaned beans into a cooking pan and add chopped onions.

Add enough water to cover the beans and cook until soft, about 30-40 minutes.

After 40 minutes, add a little more water and salt, then cover and cook until ready.

Heat a different pot and add palm oil.

Once heated, add cured fish to flavor the oil.

Blend garlic, pepper, onion, bay leaves, coriander seed, rosemary, and star anise; add to the oil.

Stir and cover, cooking for about 10 minutes.

Add tomato paste and cook until ready, adjusting seasoning with stew seasoning powder and salt.

Add mackerel and tomato sauce, then cover and cook for another 10 minutes.

Stir in the cooked beans and optional onions, cover, and cook for 2-3 minutes on low heat.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary