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Red Red, Ghanaian Bean Stew (Vegan, Vegetarian, Gluten-Free)

Red red is a Ghanaian bean stew served together with fried plantains and often garnished with gari, a coarse toasted cassava flour. It makes an altogether delightful dish, that is perfectly suitable for vegans and vegetarians alike, and is naturally gluten-free. If you would like to try something new, have a go at this.

Red Red, Ghanaian Bean Stew Garnished With Gari

I remember not being very fond of red red as a child, but for some reason the older I get, the fonder I grow. I recall my mother making this dish, using a red type of bean I now know was red cowpeas. I wonder whether as we grow older, we tend to gravitate towards the things that remind us most of home and our childhood. Perhaps this is why I think of red red so fondly now. Regardless of all those ponderings, it is a truly tasty and comforting dish.

What are the essential ingredients?

11024Black Eyed Peas

Black-eyed peas, a variety of cowpeas are the most common bean to use. My mother used the red version of the beans and even though I didn’t really know what bean it was, until just a few days ago, I remember that distinct colour. It does make me wonder whether that is why red red is called red red, partly due to the red beans, and the other part due to the palm oil, which we will discuss next.

A bowl of palm oil

Palm oil or dende oil in the context of this recipe is the crude red fruit oil from the oil palm tree, Elaeis guineensis. A close cousin to the coconut tree, it has an aromatic and rich nutty flavour once you cut through the fruit. A lot of Ghanaian red palm oil is made by cooperatives of women farmers. I have seen my mother make soup from palm fruits, called palm nut soup. As the soup is cooked, oil settles to the top. The cooperatives make red palm oil in the same way.

A great trio of onions, tomatoes and chilies are the start to most Ghanaian stews. Red red is no exception. And the chilies we use are scotch bonnet peppers with a unique flavour and aroma.. These days we include ginger and garlic and enrich the stew by adding tomato puree. The stew takes an incredible amount of water, so you will use up about 500ml of vegetable stock and might still need a drop or two of water

The last 2 things you will need to complete this dish are plantains and a little bit of gari as a garnish. Fried plantains are the ubiquitous side, although I prefer to roast mine. The addition of gari is quite interesting because this is something learned from South America but the dish today is always presented with a dusting of gari on the side. It adds a textural crunch to the dish.

Oven Roasted Plantains With Rocket Avocado Salad

Where you can get these ingredients.

These are now widely available in the UK online or at Afro Caribbean grocers. In London you will be able to find these in most supermarkets South of the river, in areas like North End Road market and markets around Peckham and East Croydon. Plantains are also popular at Asian grocers, so if you are reading from further afield like Melbourne, the Victoria market is a great place to start to search for them.

Nutritional Information

This makes a healthy balanced vegan dish. The beans are protein-rich, fiber-rich, and rich in vitamins like iron and folate. Plantains are also fibre rich and have high levels of potassium which helps you to live longer by lowering blood pressure and reducing the risk of stroke. The palm oil is rich in beta carotene, which is good for the eyes. It is also great for promoting LDL cholesterol, which helps reduce the risk of cardiovascular disease. Need I say more? It sounds good so far. But with everything, moderate your intake, mix it up with some fresh vegetables. I love to serve this dish alongside dips like aubergine dip, and a tray of tomato and fresh herb salad like mint or basil.

An All Vegan And Vegetarian West African Inspired Feast

Jump to the recipe below or watch our tutorial on Youtube. Red Red, A Ghanaian Bean Stew.


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Red Red, Ghanaian Bean Stew (Vegan, Vegetarian, Gluten Free)

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By Freda Muyambo Serves: 4
Prep Time: Overnight soaking plus boiling the beans Cooking Time: 40 minutes

Red red is a Ghanaian bean stew served with fried plantains. This recipe is simple, wholesome, gluten-free and vegan. Use whole beans and soak them. If you don't have the patience for that use canned beans, the dish is just as delicious.

Ingredients

  • 1 cup of dry black-eyed peas (180-200g or 1 can of beans)
  • 1/4 cup red palm oil
  • 1 large onion
  • 1 tablespoon tomato paste
  • 3 to 4 medium size, ripe tomatoes or 1 can of tomatoes
  • 1 inch fresh ginger
  • 2 cloves garlic
  • 2 scotch bonnet peppers
  • 500ml vegetable stock
  • salt to taste
  • Water for soaking and boiling beans, extra as needed.

Instructions

1

1. Soak the beans in fresh water for about 2 hours or overnight, this makes the cooking process quicker. You can also soak the beans in hot water for half an hour before cooking. Cook the beans for 30 to 45 minutes until soft.

2

2. Chop the vegetables. Saute the onions until caramelized then add the tomato paste.

3

3. Add the tomatoes in and fry until they have cooked down. This should take 5 to 10 minutes.

4

4. Add the vegetable stock and allow to simmer for half an hour on low heat. During this time you can prepare the plantains.

5

5. Take 4 plantains. Peel, slice, season with salt and deep fry or oven roast.

6

6. Serve the dish garnished with a little gari powder.

Nutrition

  • 452 Calories
  • 79g Carbohydrates
  • 16g Fat
  • 12g Fiber
  • 6g Protein
  • 7g Saturated fat
  • 418mg Sodium
  • 32g Sugar
  • 7g Unsaturated fat

Notes

If you do not have easy access to palm oil, try coconut oil if it's in your pantry. A lot of flavour is infused from the oil you use, and palm oil gives this dish that original West African flavour. These ingredients should all be accessible at your local grocery store. To get your hands on palm oil or plantains, try an Afro Caribbean or Asian store, in an organic store like Wholefoods or check online. If you would like to substitute the black-eyed peas for another bean, try chickpeas/garbanzo beans, pinto, aduki or kidney beans or a combination of your favourites.

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1 Comment

  • Reply
    Sheeda
    July 1, 2020 at 4:21 pm

    This looks absolutely scrumptious!!! I’ll definitely try this xxx

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