Meal Prep With Me (Vegan Ghanaian Recipes)

palm nut extract

🥗Healthier: coconut milk

💰Cheaper: tomato puree

Coconut milk provides creaminess with fewer calories.

meat (chicken, beef, or goat)

🥗Healthier: tofu

💰Cheaper: chicken thighs

Tofu offers a plant-based option while chicken thighs are budget-friendly.

seasoning cubes

🥗Healthier: herbs and spices

💰Cheaper: salt

Using herbs enhances flavor without added sodium.

fish (optional)

🥗Healthier: mushrooms

💰Cheaper: canned tuna

Mushrooms add umami, while canned tuna is a cost-effective protein.

Blend palm nuts with water until smooth and strain to extract the liquid.

Heat a pot over medium heat and add the strained palm nut extract.

Add chopped onions, minced garlic, and grated ginger to the pot; sauté until fragrant, about 3-4 minutes.

Add the meat to the pot and cook until browned, about 5-7 minutes.

Stir in seasoning cubes and salt to taste.

Pour in additional water to achieve desired consistency and bring to a simmer.

Add chopped vegetables and optional fish; cook until meat is tender, about 30-40 minutes.

Adjust seasoning as needed and simmer for an additional 5 minutes.

Serve hot with rice or fufu.

Cooking Techniques

Spice Level: