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Eating veggie » Recipes » Ghanaian Red Stew with Brown Rice

Ghanaian Red Stew with Brown Rice

Prep time 15 mins, cook time 50 mins

Serves 2

Dairy-Free, Vegan, Suitable for Freezing, Healthy, Egg-Free, Protein-Rich, Gluten-Free, Wheat-Free, Nut-Free

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.


Ingredients

  • 1 tbsp olive oil
  • 1 medium plantain or very firm banana thinly sliced
  • 1 small onion chopped
  • 1 clove garlic chopped
  • 1 inch piece ginger grated
  • 1 red chilli chopped
  • 200ml passata
  • 100ml reduced sodium vegetable stock
  • 1 tsp soft brown sugar
  • ½ x 400g can black eyed peas drained and rinsed
  • 100g brown rice
  • ½ x 400g pack marinated tofu
  • 10g fresh parsley chopped
  • 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.

Nutrition per serving

463 kcal

Calories

23.0g

Protein

17.3g

Fat

2.6g

Saturates

56.5g

Carbs

9.0g

Sugar

5.5g

Fibre

2.6025g

Salt

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