Easy Ghanaian Meal Prep |All Purpose Tomato Stew | Beans Stew | Shito | Fried Rice | Lovystouch

vegetable broth

🥗Healthier: homemade vegetable stock

💰Cheaper: water with seasoning

Homemade stock enhances flavor without added cost.

bell peppers

🥗Healthier: zucchini

💰Cheaper: cabbage

Zucchini adds nutrition while being cost-effective.

cayenne pepper

🥗Healthier: paprika

💰Cheaper: red pepper flakes

Paprika provides flavor with less heat.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil offers health benefits while canola is budget-friendly.

Blend onions, garlic, ginger, and 2 tablespoons of Rosemary.

Heat vegetable oil in a pot and add the blended spices; cook for about 10 minutes.

Add tomato paste and fry for about 10 minutes.

Stir in 1 tablespoon of curry powder and a can of corn beef; mix well.

Cook on low to medium heat for about 30 minutes.

Season with all-purpose seasoning and add peppers and crushed peppers to taste.

Add bay leaves and mix everything together; cover and continue cooking.

Introduce shrimp powder and herring powder; adjust seasoning to taste.

Prepare black eye beans by boiling them in lots of water without salt.

Use the same oil to fry onions and tomato paste for the tomato stew; add 1 tablespoon of curry powder and blended spices.

Add saved chicken stock and cover to cook for about 15 minutes.

Add chopped tomatoes and tomato puree; season with salt and spices.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary