Ghanaian Red Stew

Brown rice scores low on the Glycaemic Index (GI), meaning it has less effect on your blood sugar levels than white rice. It also helps to control hunger pangs.


Serves 2
adults
462.5
Kcals
per serving

15 Mins
prep

50 Mins
cooking

Recipe
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Ingredients

1 tbsp olive oil (15ml)
1 medium plantain or very firm banana, thinly sliced  (120g)
1 small onion chopped  (75g)
1 clove garlic chopped  (6g)
1 inch piece ginger, grated  (20g)
1/2 small red chilli chopped  (5g)
200ml passata
100ml reduced sodium vegetable stock
1 tsp soft brown sugar  (6g)
1/2 x 400g can black eyed peas, drained  (125g)
Brown rice  (100g)
1/2 x 400g pack marinated tofu  (200g)
Fresh parlsey, chopped  (10g)
Pinch of salt
Pinch of ground black pepper

Method

  1. Heat half of the oil in a large non-stick pan and fry the plantain or banana until golden brown then put to one side.
  2. Heat the remaining oil in a large saucepan on a medium heat and fry the onions for 5-10 minutes or until softened. Add the garlic, ginger, chilli, tomato passata, vegetable stock and sugar and black eyed peas. Bring to the boil then reduce the heat and simmer for 25-30 minutes.
  3. Whilst the stew is cooking bring a medium-sized saucepan of water to the boil and then add the rice. Cook for 10-12 minutes or until tender, then drain and set aside.
  4. Stir in the tofu and parsley, season with the salt and pepper then continue to cook for 5 minutes.
  5. Serve the stew with slices of plantain or banana and rice.
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Nutritional information per serving

462.5kCal, 1947kJ
23g
17.25g
2.6g
56.45g
9g
4.1g
1041mg

© The Vegetarian Society