Red Red Recipe: A Taste of Ghana

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Red Red is a Ghanaian bean stew served with a side of fried plantains and often garnished with gari, a coarse toasted cassava flour.

This dish makes an altogether delightful meal, 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 Ghanaian comfort dish like no other. It is very simple to make, very tasty, and filling.

The name "Red Red" is rumored to come from the combination of red palm oil and tomato sauce used in the stew.

Here is a detailed recipe to help you create this authentic West African dish.

Ingredients:

Read also: How to Make Fried Rice

For the Bean Stew:

  • 250g dried black-eyed beans soaked overnight, then drained
  • 4 garlic cloves (3 grated, 1 left whole)
  • 1 rosemary sprig
  • ¼ tsp bicarbonate of soda
  • 150ml red palm oil (check the label for a sustainable brand)
  • 3 medium onions finely chopped
  • 30g piece of ginger peeled and grated
  • ½ scotch bonnet chilli finely chopped
  • 4 large vine tomatoes blitzed in a food processor to chunks
  • 1 tbsp shrimp powder (smoked and dried prawns that are ground to a powder, optional)
  • 425g can mackerel in tomato sauce
  • 1 shrimp bouillon cube
  • 1 tbsp tomato purée
  • Water for soaking and boiling beans, extra as needed.

For the Fried Plantain:

  • 4-6 ripe plantains
  • Vegetable oil for frying
  • Salt to taste

To Serve:

  • 1 small avocado
  • Gari (coarsely ground cassava flour, optional), for sprinkling

Nutritional Information (Per Serving - 6 servings):

Nutrient Amount
Calories 748 kcal
Fat 40g
Saturates 15g
Carbohydrates 63g
Sugars 27g
Fibre 16g
Protein 25g
Salt 2g

Method:

Read also: Easy Ghana Pancake Recipe

Step 1: Prepare the Black-Eyed Beans:

  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.
  2. Tip the soaked black-eyed beans into a large pot with 2.5 litres water.
  3. Peel the whole garlic clove, lightly crush it with the back of a knife and add it to the pot with the rosemary and 2 tbsp salt.
  4. Bring to the boil, reduce the heat and simmer for 30 mins, then add the bicarb and cook for 10-20 mins more until the beans are tender.
  5. Cook the beans for 30 to 45 minutes until soft.

Step 2: Make the Stew Base:

  1. Meanwhile, heat 90ml of the red palm oil in a large saucepan over a medium-low heat and fry the onions for 8-10 mins until translucent.
  2. Add the ginger, grated garlic and the scotch bonnet, and cook for 3 mins.
  3. Tip in the blitzed tomatoes and cook for 20 mins - it’s ready when the oil starts to rise to the surface. Add the shrimp powder, if using.

Step 3: Combine and Simmer:

  1. Tip in the canned mackerel along with its sauce, shrimp bouillon cube and tomato purée.
  2. Drain the beans, then add to the pan.
  3. Stir the sauce and beans together and cook over a low heat for 10 mins, then add the remaining palm oil.
  4. Taste for seasoning and adjust to taste.

Step 4: Fry the Plantains:

  1. Rinse the plantains under cold running water and cut open carefully.
  2. Slice into coins about 1cm thick.
  3. Heat a 1cm depth of vegetable oil in a large frying pan set over a medium-high heat and fry the plantain in batches for 3-4 mins on each side until golden brown.
  4. Use a slotted spoon to remove to a tray lined with kitchen paper and leave to drain. Season with salt, then keep warm in a low oven.

Step 5: Prepare the Avocado:

Read also: Sugar and Butter Bread from Ghana

  1. Halve the avocado, remove the stone, then peel carefully to keep the shape intact.
  2. Cut each half in half again so you have four quarters, then slice each piece lengthways, but not all the way through the tip.
  3. Gently spread the slices apart to create avocado fans.

Step 6: Serve:

  1. Ladle the red red into bowls and top with the avocado and, if using, 1 tsp gari.
  2. Together, the avocado and gari should cover half of the bowl.

Tips and Variations:

  • If you don’t have easy access to palm oil, try coconut oil. Palm oil gives this dish that original West African flavour.
  • If you don’t like plantains, try roasted sweet potatoes. Their natural sweetness mimics the plantains.
  • Salted, smoked or dried fish make flavoursome additions. It can also be cooked with meat like beef or goat.
  • Can’t find or don’t like Black eyed peas? No worries, you could make these with black, red or any other types of beans. Don’t forget to adjust cooking times and flavors.

How To Cook Beans Stew And Fried Plantain//Ghana Red Red// Masof's kitchen

Health Benefits:

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. This 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.

Enjoy your homemade Red Red!

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tags: #Ghana