Gob3, Ghana beans stew with vegetable, is usually prepared with palm oil. This recipe has found an alternative for you without having to deal with the messiness of red oil. Enjoy your beans stew with vegetable oil paired deliciously with any side you want. It’s never a boring day when there’s beans stew in the house!
RECIPE NAME
How to cook Ghana beans stew with vegetable oil
COOKING TIME
1hr 15mins.
RECIPE TYPE
Main course
CUISINE
Ghanaian
COOKING METHOD
Stewing
NUTRITION
Ghana beans stew with vegetable oil is a fully packaged power packed sauce. You may opt for the vegetarian version of this recipe by omitting the smoked fish.
Beans are known as one of the most popular plant sources for protein. Also recommended for pregnant woman for its high levels of folate. Folate is important for fetus growth to help prevent neural tube deficiencies.
Another group of people recommended to add this to their diets are diabetic patients. Its high fiber content can support blood glucose to lower levels. It is also good for those suffering from fatty liver.
READ ALSO: How to prepare bambara beans stew and boiled plantain
INGREDIENTS
- 1 cup black-eyed peas
- 1 medium onion (diced)
- 1 large onion (whole)
- 3 medium sized tomato
- Fresh Chili Peppers*- to your preference
- 2 tsp tomato paste/puree
- 3 cups chicken/beef stock
- 200g smoked salmon
- 100g smoked tuna
- 150 ml vegetable oil
- 2 medium carrots
- 1 large green bell pepper
- salt
READ ALSO: How to cook quinoa as rice
COOKING INSTRUCTIONS
- Carefully remove all foreign material and soak the beans for about an hour to soften it before cooking. Or you may add a piece of saltpetre when cooking to hasten the cooking process.
- In a medium sized pot, pour in 2 cups of beef/chicken stock and 1 cup of water. Thoroughly wash your beans and add it to the pot.
- Boil over high heat for about an hour or until the beans are softened. Occasionally mashing and stirring with the bottom of your ladle. Add water when you need to but be careful not to make it too watery. It should result in a paste-like texture.
- In another saucepan, heat oil over medium heat. Add your onions, cook until golden brown.
- Blend your fresh tomatoes, chili pepper and onion. Pour into the saucepan and simmer for about 5mins.
- Mash your tomato paste with remaining chicken/beef stock and add to the saucepan. Cover and cook for about 10-15mins.
- Wash your smoked salmon and tuna and add to the sauce. Allow to simmer for a min or two.
- Add your cooked beans and vegetables. Add salt to your taste. Stir and allow simmering for 5mins.
READ ALSO: How to prepare 'kaaklo' and beans stew
Your sumptuous beans stew is ready to be devoured.
SERVING SIZE
4 persons
ABOUT
Growing up, beans stew was always on the menu for Saturday family lunch. My favorite was when it paired with hot steaming kaklo (ripe plantain fritters).
Gob3, as it is popularly called, is usually prepared with palm oil. This recipe has found an alternative for you without having to deal with the messiness of red oil. Enjoy your beans stew with vegetable oil paired deliciously with yam, rice, banku, kenkey, boiled ripe/ unripe plantains, sweet plantains or gari. It’s never a boring day when there’s beans stew in the house!