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.
Preparation: 15 mins
Cooking: 50 mins
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, peeled and grated
½ small red chilli, chopped
100ml reduced sodium vegetable stock
1 tsp soft brown sugar
½ x 400g can black-eyed beans, drained and rinsed
100g brown rice
200g marinated tofu pieces
10g fresh parsley, chopped
Pinch of salt
Pinch of ground black pepper
Method1. Heat half of the oil in a large non-stick pan over a medium heat 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 onion for 5 to 10 minutes, or until softened. Add the garlic, ginger, chilli, passata, vegetable stock, sugar and blackeyed beans. Bring to the boil then reduce the heat and simmer for 25 to 30 minutes.
3. While the stew is cooking, bring a saucepan of water to the boil and then add the rice. Cook for about 20 minutes or until tender, then drain and set aside.
4. Stir the tofu and parsley into the stew, season with the salt and pepper, then continue to cook for 5 minutes.
5. Serve the stew with the slices of plantain or banana and rice.
© The Vegetarian Society