Let’s Make Gob3. Gari and Beans With Fried Plantain

Ingredients

• 2 cups Black‑Eyed Peas (dried, soaked for at least 2 hours, then rinsed)
• 1 pound Beef Stew Meat (cut into bite‑size cubes, boiled until tender)
• 2 tablespoons Fermented Fish (e.g., Stockfish or Dried Herring) (adds authentic umami; optional for vegan version)
• 1 tablespoon Shrimp Powder (ground dried shrimp, coarse texture)
• 1 tablespoon Herring Powder (ground dried herring, adds depth)
• 0.5 medium Onion (diced)
• 1 teaspoon Ginger (fresh, grated)
• 1 Hot Pepper (e.g., Scotch bonnet) (chopped; adjust to heat preference)
• 0.5 medium Tomato (blended with ginger, pepper and onion)
• 0.25 cup Red Palm Oil (authentic Ghanaian palm oil, for frying and flavor)
• 1 teaspoon Salt (or to taste)
• 2 Ripe Plantains (peeled and sliced into thick pieces)
• 0.5 cup Gari (Toasted Cassava Flour) (sprinkled over beans before serving)
• 1 Avocado (sliced for garnish)
• As needed Water (for soaking beans, boiling, and adjusting stew consistency)

Instructions

1. Soak the Black‑Eyed Peas

   Place the dried black‑eyed peas in a large bowl, cover with plenty of water and let soak for at least two hours.

   Time: PT2H

2. Boil the Beans

   Drain the soaked beans, rinse thoroughly, transfer to a large pot, add fresh water to cover, and bring to a boil. Skim off the foam and partially uncover the lid to let steam escape.

   Time: PT30M

   Temperature: 100°C

3. Boil the Beef

   In a separate pot, add the beef cubes, cover with water, and boil for about 35 minutes until the meat is soft but not falling apart.

   Time: PT35M

   Temperature: 100°C

4. Prepare the Spice Blend

   Combine the half tomato, chopped hot pepper, grated ginger, and a small piece of onion in a blender. Pulse until smooth.

   Time: PT5M

5. Fry the Palm Oil Base

   Heat the red palm oil in a frying pan over medium‑high heat (about 180°C). Add the diced onion and sauté until just softened, then stir in the blended spice mixture and fry until the moisture evaporates and the mixture darkens slightly.

   Time: PT10M

   Temperature: 180°C

6. Add Shrimp and Herring Powders

   Sprinkle the shrimp powder, herring powder, and a pinch of salt into the pan. Stir well and let the mixture fry for another 2‑3 minutes until fragrant.

   Time: PT5M

   Temperature: 180°C

7. Fry the Plantains

   Heat additional oil in a clean pan to 180°C. Fry the sliced plantains until golden brown on both sides, about 3‑4 minutes per side. Remove and drain on paper towels.

   Time: PT5M

   Temperature: 180°C

8. Combine Beans, Beef, and Flavor Base

   Add the boiled beans, cooked beef (with any broth), fermented fish, and a little extra water to the palm‑oil mixture. Simmer gently for 10‑15 minutes until the flavors meld and the stew reaches a thick but saucy consistency.

   Time: PT15M

   Temperature: 100°C

9. Plate and Garnish

   Place a serving of the bean‑beef stew in a bowl, sprinkle gari over the top, add sliced avocado, and arrange a few fried plantain pieces on the side. Serve hot.

   Time: PT5M

Nutrition Facts

Calories

550

Protein

25g

Carbohydrates

70g

Fat

20g

Fiber

12g