HOW TO PREPARE 4 DELICIOUS LOCAL GHANAIAN RECIPES YOU’ll LOVE!

palm oil

🥗Healthier: coconut oil

💰Cheaper: vegetable oil

Coconut oil offers a similar flavor with healthier fats.

chicken

🥗Healthier: turkey

💰Cheaper: tofu

Turkey is leaner, while tofu is a plant-based protein.

groundnuts

🥗Healthier: sunflower seeds

💰Cheaper: peanuts

Sunflower seeds provide similar crunch and flavor.

fish

🥗Healthier: chicken

💰Cheaper: canned tuna

Canned tuna is a cost-effective protein alternative.

Rinse rice under cold water until water runs clear.

Boil water in a large pot and add the rinsed rice.

Cook rice until tender and water is absorbed, about 15-20 minutes.

In a separate pan, heat palm oil over medium heat until shimmering.

Sauté chopped onions until translucent, about 5 minutes.

Add blended tomatoes and pepper to the onion mixture.

Simmer until sauce thickens, about 10-15 minutes.

Season sauce with spices and salt to taste.

Incorporate cooked rice into the sauce and mix well.

Prepare protein of choice by grilling or frying until cooked through.

Serve rice topped with protein and a side of vegetables or soup.

Cooking Techniques

Spice Level:

Allergens