Ghana, known for its vibrant culture, rich history, and diverse cuisine, offers a delightful culinary experience that combines traditional African flavors with international influences. One such dish that truly represents the heart and soul of Ghanaian cuisine is the Ghana Beans Stew.
This mouthwatering recipe is a staple in Ghanaian households, showcasing the country’s love for robust flavors and hearty ingredients.
The Ghana Beans Stew is a delightful combination of protein-rich beans, aromatic vegetables, and a medley of spices that create an explosion of flavors with every bite. This dish is incredibly versatile, making it suitable for both vegans and meat lovers.
Additionally, its simple cooking process and readily available ingredients make it an excellent choice for those who are new to African cuisine.
Ghana beans stew ingredients
- 240g of dried beans (black-eyed peas or red beans)
- fermented fish (optional)
- 1 onion, chopped
- 2 cloves of garlic, minced
- 2 ripe tomatoes, diced
- 1 bell pepper, chopped
- 2 tablespoons tomato paste
- 1 teaspoon ground ginger
- 1 teaspoon ground nutmeg
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1 teaspoon chili powder (adjust according to your spice tolerance)
- 130g palm oil
- Salt and pepper to taste
- Fresh cilantro for garnish
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Method
- Start by soaking the beans overnight or for at least 6 hours, then drain and rinse them thoroughly.
- In a large pot, heat the palm oil and add in your fermented fish, then sauté the onions and garlic until they turn golden brown and fragrant. Add the tomatoes, bell pepper, and tomato paste, stirring gently to combine all the ingredients.
- Next, add the spices – ginger, nutmeg, paprika, cumin, and chili powder. These spices not only add depth to the stew but also give it that distinct West African flavor. Stir well to ensure that the spices are evenly distributed throughout the dish.
- Now, it’s time to introduce the star ingredient – the beans! Add the soaked and drained beans to the pot, along with enough water to cover them. Bring the stew to a boil, then reduce the heat and let it simmer uncovered for about 1 hour or until the beans are tender.
- As the stew simmers, the flavors will develop and meld together, creating a tantalizing aroma that will make your mouth water. Remember to stir occasionally and add more water if needed to maintain the desired consistency.
- Once the beans are tender and the stew has thickened to your liking, it is ready to be served. Scoop the Ghana Beans Stew into bowls and garnish with fresh cilantro for an extra burst of flavor and visual appeal.
This hearty and nutritious dish can be enjoyed on its own, or served with steamed rice, gari, yam or traditional Ghanaian staples like ripe plantains or kenkey. The choice is yours!
Ghana Beans Stew not only pleases the palate but also nourishes the body with its high protein and fiber content. It is truly a well-rounded meal that will satisfy even the pickiest of eaters.
So, why not embark on a culinary adventure and take your taste buds on a journey to the vibrant streets of Ghana? Try this Ghana Beans Stew recipe and experience the flavors of West Africa in the comfort of your own kitchen.
Ghana Beans Stew Recipe
Ingredients
- 240 g dried beans (black-eyed peas or red beans)
- 1 fermented fish optional
- 1 large Onion chopped
- 2 cloves garlic minced
- 1 bell pepper chopped
- 2 ripe Tomatoes diced
- 2 tbsp tomato paste
- 130 g Palm oil
- 2 tsp ground ginger
- 1 tsp ground nutmeg
- 1 tsp paprika
- 1 tsp ground cumin
- 1 tsp chili powder
- Salt to taste
- fresh cilantro for garnish
Instructions
- Start by soaking the beans overnight or for at least 6 hours, then drain and rinse them thoroughly.
- In a large pot, heat the palm oil and add in your fermented fish, then sauté the onions and garlic until they turn golden brown and fragrant. Add the tomatoes, bell pepper, and tomato paste, stirring gently to combine all the ingredients.
- Next, add the spices – ginger, nutmeg, paprika, cumin, and chili powder. These spices not only add depth to the stew but also give it that distinct West African flavor. Stir well to ensure that the spices are evenly distributed throughout the dish.
- Now, it's time to introduce the star ingredient – the beans! Add the soaked and drained beans to the pot, along with enough water to cover them. Bring the stew to a boil, then reduce the heat and let it simmer uncovered for about 1 hour or until the beans are tender.
- As the stew simmers, the flavors will develop and meld together, creating a tantalizing aroma that will make your mouth water. Remember to stir occasionally and add more water if needed to maintain the desired consistency.
- Once the beans are tender and the stew has thickened to your liking, it is ready to be served. Scoop the Ghana Beans Stew into bowls and garnish with fresh cilantro for an extra burst of flavor and visual appeal.
