A bowl of Ghanaian beans stew served
Beans stew, a beloved dish in many West African countries including Ghana, is gaining popularity not only for its rich taste but also for its impressive health benefits. Commonly served with staple foods such as banku, kenkey, or rice, beans stew is a hearty and nutritious meal suitable for any occasion.
This protein and fiber-rich stew is typically made with a base of cooked beans and enriched with palm oil, tomatoes, onions, garlic, ginger, and scotch bonnet pepper. A protein of choice, such as fish, meat, or tofu, is often added for extra flavor and nutrition.
Health benefits
According to nutritionists, beans offer a range of health advantages:
Heart Health: Beans can help lower cholesterol and blood pressure, reducing the risk of cardiovascular diseases. Their high fiber content is particularly beneficial for heart function.
Digestive Health: The fiber in beans promotes healthy digestion, helps prevent constipation, and may reduce the risk of colon cancer.
Weight Management: Due to their fiber and protein content, beans can increase satiety, helping individuals control appetite and manage weight effectively.
Rich in Nutrients: Beans are an excellent source of iron, folate, potassium, and B vitamins, making them a vital component of a balanced diet.
Basic ingredients:
• 1 cup dried beans
• Onions
• Tomatoes
• Scotch bonnet pepper
• Cloves of garlic
• Ginger
• Salt and seasoning to taste
• Palm oil
• Protein of choice
Preparation steps:
• Rinse and boil the beans until tender.
• Heat palm oil in a pot over medium heat.
• Add blended onions, pepper, ginger, and garlic. Stir and fry for 5 minutes.
• Add chopped tomatoes and cook until softened.
• Add your choice of protein, cut into pieces, and allow it to absorb the flavors.
• Mix in the cooked beans and stir thoroughly.
• Season with salt and any preferred seasonings.
• Reduce heat and simmer for 10–15 minutes, stirring occasionally to avoid burning.
Serving suggestions:
Beans stew pairs well with Ghanaian staples like rice, kenkey, or banku. Whether enjoyed at home or sold by street vendors, it remains a comforting and healthful option for many across the country.
Meanwhile Jane Reindorf Osei says Ghana is ready to attract investment, partnerships and tourists:
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