Ghanaian Red Red Stew
User Reviews
5.0
30 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
1 hr 15 mins
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Servings
4 people
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Calories
412 kcal
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Course
Side Dish, Main Course, Appetizer
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Cuisine
African
Ghanaian Red Red Stew
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This is a wonderful dish of beans with tomatoes and a touch of chile and curry. I add some pork to it, too, which is not traditional. Use red palm oil if you can, because it is one of the signature ingredients; if you can't find it, substitutions are above.
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Ingredients
- 1 1/2 cup cowpeas of any kind (black-eyed peas are the most common)
- 1/4 cup red palm oil, or substitute (see above)
- 1 red onion, chopped
- A 1-inch piece of ginger, peeled and grated
- 1 Scotch bonnet or habanero chile, minced
- 1/4 pound smoked pork, chopped (or ham)
- 1 to 3 teaspoons cayenne
- 1 teaspoon curry powder
- 4 to 6 plum tomatoes, chopped
- 1 cup tomato puree or crushed tomatoes
- 1 tablespoon tomato paste
- salt and black pepper to taste
Instructions
- Cook the cowpeas in plain water until they are tender. Add a big pinch of salt, cover the pot and remove it from the heat. Set aside for now.
- In a medium pot, heat the palm oil over medium heat. When it's hot, saute the onions for about 3 minutes, then add the Scotch bonnet and the chopped, smoked pork. Saute for another minute or three. Stir in the cayenne and the curry powder, then the chopped fresh tomatoes.
- Add the remaining ingredients and the cowpeas. Remove the cowpeas from their water with a slotted spoon. It's OK if some cooking water gets into the pot. Stir well to combine and simmer for 30 minutes. Serve with fried plantains or simple white rice.
Notes
- NOTE: If you are using canned black-eyed peas, just drain them in a colander and rinse well, and add them to the stew as directed above.
Nutrition Information
Show Details
Calories
412kcal
(21%)
Carbohydrates
50g
(17%)
Protein
22g
(44%)
Fat
16g
(25%)
Saturated Fat
7g
(35%)
Cholesterol
14mg
(5%)
Sodium
409mg
(17%)
Potassium
1298mg
(37%)
Fiber
10g
(40%)
Sugar
11g
(22%)
Vitamin A
1175IU
(24%)
Vitamin C
23mg
(26%)
Calcium
96mg
(10%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 412 kcal
% Daily Value*
| Calories | 412kcal | 21% |
| Carbohydrates | 50g | 17% |
| Protein | 22g | 44% |
| Fat | 16g | 25% |
| Saturated Fat | 7g | 35% |
| Cholesterol | 14mg | 5% |
| Sodium | 409mg | 17% |
| Potassium | 1298mg | 28% |
| Fiber | 10g | 40% |
| Sugar | 11g | 22% |
| Vitamin A | 1175IU | 24% |
| Vitamin C | 23mg | 26% |
| Calcium | 96mg | 10% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
30 reviews
Excellent
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