THE CLASSIC GHANA BEANS STEW & FRIED PLANTAINS

Ingredients

• 3 cups Black-Eyed Beans (Dried, soaked for 2 hours then boiled)
• 3 tablespoons Palm Oil (Zombie palm oil preferred for authentic flavor)
• 1 tablespoon Ghanaian Cocoa Nibs (Special cocoa from Ghana; optional for flavor infusion)
• 1 large Red Onion (Sliced)
• 4 medium Tomatoes (Chopped and blended with spices)
• 3 cloves Garlic (Blended)
• 1 inch Fresh Ginger (Peeled and blended)
• 1 Scotch Bonnet Pepper (Whole, blended; adjust to heat preference)
• to taste Salt
• 1 can (200g) Mackerel in Tomato Sauce (Optional protein; can substitute with sardines or tofu)
• 5 large Eggs (Hard boiled, added at end; optional)
• 9 Plantains (Yellow, ripe; peeled and cut into diamond shapes)
• 2 cups Vegetable Oil (For deep‑frying plantains)
• 1 teaspoon Unga Shrimp Seasoning (Adds umami; optional)

Instructions

1. Soak the Beans

   Place 3 cups of dried black‑eyed beans in a large bowl, cover with water and let soak for 2 hours.

   Time: PT2H

2. Boil the Beans

   Drain soaked beans, transfer to a large pot, add fresh water to cover, bring to a boil, then simmer for 45 minutes until beans are tender.

   Time: PT45M

   Temperature: medium-high heat

3. Divide Cooked Beans

   Remove beans from heat, drain, and split: two‑thirds onto a plate, one‑third into a bowl for optional blending.

   Time: PT5M

4. Optional Bean Puree

   Add about five tablespoons of the reserved bean water to the bowl of beans and blend until smooth.

   Time: PT5M

5. Infuse Palm Oil with Cocoa

   Heat 3 tbsp palm oil in a large pan until shimmering, add 1 tbsp Ghanaian cocoa nibs and fry for 2 minutes to infuse.

   Time: PT2M

   Temperature: medium

6. Sauté Onions

   Add sliced red onion to the oil, sauté for 3‑4 minutes until translucent.

   Time: PT4M

   Temperature: medium

7. Blend Tomato‑Spice Mix

   In a blender, combine chopped tomatoes, peeled ginger, garlic cloves, and the Scotch bonnet pepper; blend to a smooth puree.

   Time: PT5M

8. Cook Tomato Base

   Pour the blended tomato mixture into the pan, stir, cover, and simmer on medium‑low heat for 15‑20 minutes.

   Time: PT18M

   Temperature: medium-low heat

9. Add Beans and Optional Puree

   Stir in the two‑thirds of whole beans and the optional bean puree, cover and cook for 10 minutes on medium‑low heat.

   Time: PT10M

   Temperature: medium-low heat

10. Add Protein and Eggs

    Gently fold in the canned mackerel (or your chosen protein) and the boiled eggs, cover partially and cook for 5 minutes.

    Time: PT5M

    Temperature: medium heat

11. Season the Stew

    Sprinkle 1 tsp Unga shrimp seasoning and salt to taste, stir, and cook for an additional 2 minutes.

    Time: PT2M

    Temperature: medium heat

12. Final Egg Warm‑Through

    If not added earlier, gently place the boiled eggs into the stew, cover and let sit for 3 minutes.

    Time: PT3M

    Temperature: medium heat

13. Prepare Plantains

    Peel 9 ripe plantains and cut them into diamond‑shaped pieces.

    Time: PT10M

14. Fry Plantains

    Heat vegetable oil in a deep pan to about 350°F, add a splash of water and optional pinch of salt, then carefully add plantain pieces. Fry, turning occasionally, until golden brown, about 8‑10 minutes.

    Time: PT10M

    Temperature: 350°F

15. Drain and Rest Plantains

    Remove fried plantains with a slotted spoon, place on kitchen towels to drain excess oil.

    Time: PT5M

16. Serve

    Plate a generous portion of the bean stew, garnish with the boiled eggs if desired, and serve alongside the fried plantain.

    Time: PT5M

Nutrition Facts

Calories

350

Protein

12g

Carbohydrates

45g

Fat

12g

Fiber

8g