Let’s Make Gob3. Gari and Beans With Fried Plantain
Let’s Make Gob3. Gari and Beans With Fried Plantain is a medium Ghanaian recipe that serves 4. 550 calories per serving. Recipe by Kwankyewaa's Kitchen on YouTube.
Prep: 2 hrs 15 min | Cook: 1 hr 25 min | Total: 4 hrs
Cost: $58.05 total, $14.51 per serving
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
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
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
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
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
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
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
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
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
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
Dietary info: Gluten-Free, Dairy-Free, Nut-Free, High-Protein
Allergens: Fish, Shellfish
Ingredient Substitutions
- Instead of Black‑Eyed Peas: Kidney beans, Pinto beans
- Instead of Beef Stew Meat: Chicken thighs, Goat meat
- Instead of Fermented Fish (e.g., Stockfish or Dried Herring): Anchovy paste, Fish sauce
- Instead of Shrimp Powder: Shrimp paste, Ground dried shrimp
- Instead of Herring Powder: Fish powder, Anchovy flakes
- Instead of Onion: Shallot
- Instead of Ginger: Ground ginger
- Instead of Hot Pepper (e.g., Scotch bonnet): Habanero, Thai chili
- Instead of Tomato: Canned diced tomato
- Instead of Red Palm Oil: Vegetable oil (less flavor), Coconut oil
- Instead of Salt: Sea salt
- Instead of Ripe Plantains: Sweet potatoes
- Instead of Gari (Toasted Cassava Flour): Cornmeal, Semolina
- Instead of Avocado: Sliced cucumber
Equipment Needed
- Large Bowl
- Large Pot
- Frying Pan
- Blender
- Knife
- Cutting Board
- Spatula or Wooden Spoon
Critical Steps — Do Not Skip
- Soaking the black‑eyed peas for at least 2 hours
- Skimming foam and partially covering the pot while boiling beans
- Frying the red palm oil with onions and blended spices to create the flavor base
- Incorporating shrimp and herring powders for authentic umami
- Frying plantains to a golden crisp
- Combining beans, beef, fermented fish, and palm‑oil base and simmering to meld flavors
Chef Tips from the Video
- Red palm oil gives the authentic Ghanaian color and smoky flavor; avoid substituting with neutral oil if you want authenticity.
- Use fresh hot peppers for the signature heat; remove seeds for milder heat.
- Add a small knob of butter at the end for extra richness if desired.
Troubleshooting
Beans are too mushy or falling apart.
Reduce the boiling time or use slightly less water; check beans after 20 minutes and stop when they are just tender.
Stew is too thick or dry.
Add a splash of water or reserved broth and simmer until desired consistency is reached.
Spice mixture burns in the palm oil.
Lower the heat slightly and stir continuously; ensure the oil is hot but not smoking before adding the blend.
Plantains turn soggy instead of crisp.
Make sure the oil is at 180°C before adding plantains and avoid crowding the pan.
Storage
Refrigerator: Store the bean stew in an airtight container for up to 3 days.
Freezer: Freeze portions for up to 1 month; thaw in the refrigerator before reheating.
Room temperature: Do not store at room temperature for more than 2 hours.
Make-Ahead Tips
- The bean‑beef stew can be prepared a day ahead and refrigerated; reheat gently on the stove.
- Fry plantains just before serving for maximum crispness.
- Gari can be stored in a dry container for weeks.
Frequently Asked Questions
What is the cultural significance and history of Kape in Ghanaian cuisine?
Kape is a beloved street‑food staple in Ghana, traditionally sold by vendors as a hearty, inexpensive meal made from beans, palm oil, and protein. It reflects Ghanaian ingenuity in turning simple, affordable ingredients into a flavorful, filling dish that fuels daily life and communal gatherings.
What are the traditional regional variations of Kape within Ghana?
In the coastal regions, vendors often add fermented fish or shrimp powder for extra umami, while inland versions may rely more on beef or goat meat. Some areas sprinkle toasted cassava flour (gari) on top, whereas others serve it with fried plantains or boiled eggs.
How is Kape traditionally served in Ghanaian street markets?
Vendors typically serve Kape in a shallow bowl or wrapped in banana leaves, topped with a generous spoonful of gari, a slice of ripe avocado, and a side of fried plantains. The dish is eaten with a fork or spoon and often accompanied by a cold drink.
During which occasions or celebrations is Kape commonly enjoyed in Ghana?
Kape is a everyday comfort food but is also popular during festivals, market days, and community gatherings where quick, affordable nourishment is needed. It is especially favored during school holidays and after long work shifts.
What authentic ingredients give Kape its distinctive flavor compared to other West African bean stews?
The combination of red palm oil, fermented fish, shrimp powder, and herring powder creates a deep, smoky, and umami‑rich profile that sets Kape apart. The addition of gari and ripe avocado adds texture and freshness unique to Ghanaian street versions.
What other Ghanaian dishes pair well with Kape?
Kape pairs beautifully with chilled millet or sorghum drinks, simple salads of cucumber and tomato, and side dishes like kelewele (spicy fried plantains) or boiled yam. A light pepper sauce (shito) can also complement the richness.
How has Kape evolved over time in modern Ghanaian cuisine?
Modern vendors experiment with added proteins such as grilled chicken or tofu for vegetarians, and some upscale restaurants serve deconstructed Kape with plated presentations. However, the core ingredients—black‑eyed peas, palm oil, and gari—remain unchanged.
What are the most common mistakes to avoid when making Kape at home?
Common errors include over‑boiling the beans until they disintegrate, burning the palm‑oil spice base, and using too much water which dilutes flavor. Also, frying plantains in oil that isn’t hot enough results in soggy pieces.
Why does this Kape recipe use both shrimp powder and herring powder instead of just one fish flavor?
Using both powders creates layered umami—shrimp powder adds a sweet, briny note while herring powder contributes a deeper, slightly smoky depth. Together they mimic the complex flavor profile found in traditional street‑vendor versions.
Can I make Kape ahead of time and how should I store it?
Yes, the bean‑beef stew can be prepared a day ahead. Cool it quickly, store in an airtight container in the refrigerator for up to three days, and reheat gently on the stove, adding a splash of water if needed. Fry plantains fresh before serving for optimal texture.
What does the YouTube channel Kwankyewaa's Kitchen specialize in?
Kwankyewaa's Kitchen focuses on authentic Ghanaian home cooking, showcasing traditional street foods, affordable meals, and cultural cooking techniques while sharing personal stories and practical kitchen tips.
How does the YouTube channel Kwankyewaa's Kitchen's approach to Ghanaian cooking differ from other African cooking channels?
Kwankyewaa's Kitchen emphasizes budget‑friendly, everyday Ghanaian dishes made with locally sourced ingredients, often filmed in a home kitchen setting. The channel highlights street‑food authenticity and personal anecdotes, whereas many other African channels may focus on upscale or festival dishes.
Last updated: August 29, 2026
