This post is a little different as it contains four amazing vegan Ghanaian recipes in one! They’re all ridiculously tasty, so full of flavour, and would each be delicious simply on their own. But together, the combination of different flavours, textures and colours just works so well to make an incredible vegan meal:

Vegan Black Eyed Bean Curry (or Red Red Stew)

This is a spicy Ghanaian curry made with coconut milk, but also I’ve included the option to make a traditional red red stew which is very popular in Ghana. It’s usually made with palm oil but here I’ve swapped for rapeseed oil for a healthier and more sustainable option.

Vegan Egusi (aka Agushi) and Spinach Stew

Egusi is dried watermelon seeds, but pumpkin seeds may be easier to get hold of and also work really well. This vegan version simply omits the shrimp powder which is traditionally added, but it’s still packed with flavour.

Vegan Jollof Rice

This one-pot rice dish is eaten throughout West Africa and is so tasty I would happily eat it just on its own. But it also makes the perfect accompaniment to go with the Ghanaian black eyed bean curry, and egusi and spinach stew.

Fried Plantain

Again popular throughout West Africa, this fruit adds a sweet component to the plate. To make Kelewele, a traditional Ghanaian fried plantain dish, rub spices such as ginger, hot pepper and salt before frying.

Vegan Black Eyed Bean Curry (or Red Red Stew) Recipe

Ingredients (serves 6):

1 large (or 2 small) red onions, finely chopped
2 Tbsp oil (I used rapeseed but vegetable or coconut oil would work well)
4 cloves garlic, minced
Thumb-sized piece fresh ginger, minced
1 habanero chilli (or a regular red chilli) finely chopped
3 medium-sized tomatoes
1 tsp turmeric
1 tsp chilli powder
1 can coconut milk
1 cup vegan stock
3 tins black eyed beans, drained
Salt and pepper to taste

Method:

In a large pan, gently fry the red onion in the oil on a medium heat for about 10 minutes, until softened and beginning to caramelise.

Add the garlic, ginger, and chilli and continue to stir for a further two minutes.

Add the tomatoes, turmeric and chilli powder and stir for a few more minutes until the tomatoes start to break down.

Now add the coconut milk, stock, and the drained black eyed beans to the curry. Let the curry blip away on a medium heat for about 20 minutes until the sauce has thickened a little.

*For a red red stew, swap out the turmeric and coconut milk for 2 Tbsp tomato puree , 1 Tbsp paprika and an extra cup of vegan stock

Nutrition (per portion of black eyed bean curry):

Protein: 10.2g (Women: 20.4% / Men: 18.5%)
Iron: 2.5mg (Women: 16.9% / Men: 28.7%)
Calories: 239 (Women: 12.0% / Men: 9.6%)
Sugars: 4.5g (Women: 5.0% / Men: 3.8%)
Total Fats: 9.9g (Women: 14.1% / Men: 10.4%)
Saturated Fat: 4.7g (Women: 23.5% / Men: 15.7%)
Salt: 0.3g (Women: 5.0% / Men: 5.0%)
Fibre: 5.7g (Women: 19.0% / Men: 19.0%

Vegan Egusi (aka Agushi) and Spinach Stew Recipe

Ingredients (serves 6):

1 cup dried watermelon or pumpkin seeds (approx 150g)
2 small onions, roughly chopped
4 medium-sized tomatoes, roughly chopped
4 cloves garlic, roughly chopped
1 red chilli, roughly chopped
2 Tbsp rapeseed oil (or vegetable or coconut oil)
1 tsp chilli powder
500g fresh spinach

Method:

Grind the pumpkin (or watermelon) seeds in a food processor to a consistency like ground coffee, then set aside.

Place the onions, tomatoes, garlic and chilli in the food processor and blitz in a blender to a rough sauce.

Heat the oil in a large pan, then cook the tomato mixture for 10 minutes before adding the ground pumpkin seeds along with the chilli powder, and season with salt and pepper to taste.

After a few minutes add the fresh spinach and cook gently with a lid on until the spinach has wilted down.

Nutrition (per portion of egusi and spinach stew):

Protein: 9.9g (Women: 19.8% / Men: 18.0%)
Iron: 6.3mg (Women: 42.6% / Men: 72.4%)
Calories: 233 (Women: 11.7% / Men: 9.3%)
Sugars: 4.7g (Women: 5.2% / Men: 3.9%)
Total Fats: 16.7g (Women: 23.9% / Men: 17.6%)
Saturated Fats: 2.6g (Women: 13.0% / Men: 8.7%)
Salt: 0.2g (Women: 3.3% / Men: 3.3%)
Fibre: 4.7g (Women: 15.7% / Men: 15.7%)

Vegan Jollof Rice Recipe

Ingredients (serves 6):

2 white onions, finely chopped
4 Tbsp vegetable oil
2 tins chopped tomatoes
170g tomato puree
1 habanero chilli (or regular red chilli)
2 tsp curry powder
1 tsp garlic powder
1 tsp ground ginger
1 tsp dried mixed herbs
500g long grain white rice
150g vegetables (fresh or frozen peas, sweetcorn, carrots)
360ml vegan stock

Method:

Blend the tomatoes, tomato puree, and chilli in a blender until smooth, then set aside.

In a large pan, heat the vegetable oil and gently fry the onions over a medium heat for about 10 minutes or until softened and beginning to brown.

Stir in the tomato mixture and add the curry powder, garlic, ginger, and dried herbs. Cook for a further 10-15 minutes until the sauce has thickened and is a rich red colour.

Add the rice, vegetables and stock, then cover the pan with a lid and simmer gently for around 30 minutes, until the liquid is all absorbed and the rice is cooked through and tender. Fluff up the jollof rice with a fork and serve warm along with the Ghanaian black eyed bean curry, egusi and spinach stew, and fried plantain!

Nutrition (per serving of jollof rice):

Protein: 10.1g (Women: 20.2% / Men: 18.4%)
Iron: 2.9mg (Women: 19.6% / Men: 33.3%)
Calories: 439 (Women: 22.0% / Men: 17.6%)
Sugars: 9.9g (Women: 11.0% / Men: 8.3%)
Total Fats: 5.9g (Women: 8.4% / Men: 6.2%)
Saturated Fat: 0.6g (Women: 3.0% / Men: 2.0%)
Salt: 0.4g (Women: 6.7% / Men: 6.7%)
Fibre: 5.1g (Women: 17.0% / Men:17.0%)

Fried Plantain Recipe

Ingredients (serves 6):

2 ripe plantain (yellow with some black spots, but not completely black)
1 Tbsp coconut oil

Method:

Peel the plantain: slice the skin length ways with a sharp knife and peel apart. If you try to peel like a banana you’ll likely end up mashing the plantain!

Slice the plantain into diagonal slices.

Heat the coconut oil in a frying pan, then carefully add the plantain slices in a single layer. Fry for a few minutes on each side until golden and crispy.

Nutrition (per serving of plantain):

Protein: 0.4g (Women: 0.8% / Men: 0.7%)
Iron: 0.2mg (Women: 1.4% / Men: 2.3%)
Calories: 56 (Women: 2.8% / Men: 2.2%)
Sugars: 4.5g (Women: 5.0% / Men: 3.8%)
Total Fats: 2.4g (Women: 3.4% / Men: 2.5%)
Saturated Fats: 2.0g (Women: 10.0% / Men: 6.7%)
Salt: trace (Women: <0.1% / Men: <0.1%)
Fibre: 0.7g (Women: 2.3% / Men: 2.3%)

Nutrition (per plate with all dishes):

Protein: 30.6g (Women: 61.2% / Men: 55.6%)
Iron: 11.9mg (Women: 80.4% / Men: 136.8%)
Calories: 966 (Women: 48.3% / Men: 38.6%)
Sugars: 23.6g (Women: 26.2% / Men: 19.7%)
Total Fats: 34.9g (Women: 49.9% / Men: 36.7%)
Saturated Fat: 9.9g (Women: 49.5% / Men: 33.0%)
Salt: 0.8g (Women: 13.3% / Men: 13.3%)
Fibre: 16.2g (Women: 54.0% / Men: 54.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Source: Meat Free Fitness

Tagsfood Ghana healthy recipe vegan

The Best Vegan Ghanaian Recipes