Healthier Red Red (Beans and Plantain)

Ghanaian red red

My favourite meal in the whole world! Red red is a Ghanaian dish traditionally consisting of deep fried plantain and a palm oil beans stew, both known for the signature reddish colour.

Plantains and black-eyed peas, the two main ingredients, are rich in fibre, antioxidants and can contribute towards our overall heart health and weight loss goals. Palm oil, the most popular oil in West Africa, is known to contribute towards improvements in brain health, heart health and is rich in Vitamin E as well as both saturated and unsaturated fats. Red red is served, at times, with garri (ground, dried cassava), to create an overall wholesome and nutritious meal!

WARNING! This recipe can easily be high in calories and fat because 1 tablespoon of palm oil contains roughly 114 calories and we know that many people can add even 5 tablespoons per portion! In addition, the high fat content also stems from the deep fried plantain.

This is why in this recipe, I recommend that for everyday eating you bake the plantain to cut down on fat and calories. In addition, I recommend using 3 tbsp of palm oil max per portion.

Ghanaian Red Red (Beans and Plantain)

  • 250 g raw black-eyed peas (beans)
  • Palm oil
  • 1 red onion
  • 1 large ripe plantain
  • Salt to taste
  • 1 tbsp coconut oil
  • 1 clove garlic
  1. Soak your beans in water overnight.

  2. The next day, boil your beans until very soft and mashable in between your fingers. Make sure to boil with salt to taste.

  3. While your beans boil, slice your plantain and place on a baking tray. Season with salt and 1 tbsp coconut oil. Lay on a baking tray and bake in the oven for about 15 minutes or until cooked.

  4. When your beans are boiled, drain any excess water.

  5. In a frying pan, add 2-3 tbsp palm oil per portion and add sliced onions and garlic (quantity to taste). Heat for 2 minutes.

  6. When everything is ready, in a bowl, add your 1/2 plantain per portion, a few spoons of beans and your palm oil and onion mixture. Enjoy with garri on the side!

I hope you enjoy this recipe and definitely give it a try!

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