Traditional (and historical) Ghanaian Christmas Recipe (Plant Based Friendly)

cassava

🥗Healthier: sweet potatoes

💰Cheaper: yams

Sweet potatoes offer similar texture with added nutrients.

palm oil

🥗Healthier: olive oil

💰Cheaper: vegetable oil

Olive oil is healthier while vegetable oil is more economical.

fish

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu provides protein for vegetarians, while canned tuna is budget-friendly.

seasoning

🥗Healthier: herbs

💰Cheaper: spices

Herbs can enhance flavor with less sodium.

Wash the red cow peas thoroughly and place them in a pot with 6 cups of water.

Boil the beans from dry for about 1-2 hours without adding salt.

Prepare the stew by blending 4 roma tomatoes, half of the chopped onion, 1 scotch bonnet pepper, and ginger in a blender.

Heat palm oil in a clay pot and sauté the remaining chopped onion until softened.

Add the blended tomato mixture to the pot and cook until the oil separates from the stew.

Add the boiled beans to the stew and mix well, adding salt to taste.

Peel and chop the yam and plantain into round circles.

Boil the yam and plantain in salted water until tender.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary