Ghanaian red bean stew
This hearty stew features ginger and garlic, making it a flavourful dish. On top of being delicious, it’s low in sodium (salt). Reducing sodium can help support healthy blood pressure.
This recipe has been adapted to include Health Canada’s food safety guidance.
284 cal
Serves 3
Prep time
0h 10m
Cook time
0h 55m
Total time
1h 5m
Ingredients
Directions
-
Step 1
Wash hands with soap and warm water for at least 20 seconds. Wash and dry all surfaces and equipment used for food preparation. -
Step 2
Heat a skillet or large pan over medium heat. Add the coconut oil and swirl to coat the pan. Add the onions and cook, stirring occasionally, until softened and lightly browned (about 10 minutes). -
Step 3
Stir in the tomato paste, then add the diced tomatoes and cook until they begin to soften and their liquid reduces (about 5 to 10 minutes). -
Step 4
Add the vegetable broth, black-eyed peas, garlic, ginger and chili peppers. Simmer for 30 minutes on low heat. -
Step 5
Refrigerate all leftovers within 2 hours in small portions, using multiple shallow containers, so they cool quickly.
Nutritional information
Per serving (1 of 3)
- Calories
- 284
- Protein
- 13 g
- Sodium
- 98 mg
- Potassium
- 770 mg
- Total fat
- 8 g
- Saturated fat
- 5 g
- Cholesterol
- 0 mg
- Carbohydrates
- 42 g
- Fibre
- 11 g
- Sugars
- 11 g
- Added sugars
- 0 g
Recipe developed and adapted by Mystery Furtado, BScN. © Heart and Stroke Foundation of Canada, 2026.
