
5.0 from 30 votes
Ghanaian Red Red Stew
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.
Prep Time
15 mins
Cook Time
1 hr 15 mins
Servings: 4 people
Calories: 412 kcal
Course:
Side Dish , Main Course , Appetizer
Cuisine:
African
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.
Cup of Yum
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
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
% 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.