Red Red Ghanaian Bean Stew | Healthy African Food Week | Plant Based Recipe

palm oil

🥗Healthier: coconut oil

💰Cheaper: vegetable oil

Coconut oil offers a similar flavor profile with less saturated fat.

smoked fish

🥗Healthier: grilled chicken

💰Cheaper: canned tuna

Grilled chicken provides lean protein, while canned tuna is budget-friendly.

black-eyed peas

🥗Healthier: chickpeas

💰Cheaper: canned beans

Chickpeas are nutritious and canned beans save time.

scotch bonnet pepper

🥗Healthier: jalapeño

💰Cheaper: red chili flakes

Jalapeños offer heat with a milder flavor.

Cut up onion, garlic, and green bell pepper.

Add fresh thyme and fresh tomatoes to the mix.

Use a vegetable stock cube to create a broth for sautéing the vegetables.

Add water to the pot to make the broth.

Cover and cook the vegetables for about 3 minutes.

Add turmeric, cumin, Himalayan salt, cayenne pepper, cooked black-eyed beans, passata, and water to the sautéed vegetables.

Mix everything together and let it cook for 25 minutes.

Slice the plantain and grill it until browned on both sides.

Transfer gary into a serving bowl after purchasing it from a local store.

After 25 minutes, check the stew and leave it uncovered for 2-5 minutes to reduce the sauce.

Serve the bean stew with gary on the side and grilled plantains.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary