Ghanaian Red Red (Black-Eyed Pea Stew) with Baked Plantains

It’s a Tuesday, payday is Friday, and you need dinner from two cans of beans and a couple of plantains going spotty on the counter. In Ghana that is not a sad dinner. That is red red, and it is delicious.

It’s one of the meals from our guide to healthy West African food, and it’s built the Clean Fit Fab way: real food, big flavor, and no seed oils.

Why this black-eyed pea stew works on tired nights

• Black-eyed peas are a protein and fiber bargain. One cup cooked has about 13g of protein and 11g of fiber, based on USDA data.
• It is pantry cooking. Canned beans, canned tomatoes, onion, ginger and spices are all it takes.
• Baked plantains, same sweetness. Roasting ripe plantains in a little avocado oil gives you caramelized edges without a pan of oil.
• Thirty minutes, start to finish. The plantains bake while the stew simmers.

Beans like black-eyed peas are one of the best plant protein sources you can buy, and the Harvard Nutrition Source notes they also bring fiber, folate, iron and potassium. In other words, red red is a complete weeknight plate.

The flavor: what makes it taste so good

Traditional red red gets its name from the red palm oil and tomatoes. This version keeps the deep red from tomato paste, smoked paprika and a scotch bonnet, with avocado oil doing the frying. Ginger and onion cooked soft give it the sweet, warm base Ghanaians love.

• Onion and fresh ginger fried until soft and fragrant
• Tomato paste cooked dark, then canned tomatoes for body
• Smoked paprika and a little curry powder for warmth and color
• A scotch bonnet for fruity heat
• Lime at the end so the beans taste bright, not flat

What you need

Here’s a quick look at the ingredients. Exact amounts are in the recipe card below.

• Baked plantains: very ripe plantains, avocado oil, sea salt
• Stew: avocado oil, red onion, fresh ginger, garlic cloves, tomato paste, smoked paprika, curry powder, diced tomatoes, black-eyed peas, scotch bonnet pepper, water, sea salt, lime

Also, a note on fat: we cook with extra virgin olive oil, avocado oil, butter or ghee. They taste better, and they’re real food.

How to make black-eyed pea stew

First, slice the ripe plantains on the diagonal, toss with avocado oil and salt, and bake until golden. Meanwhile, fry the onion and ginger, cook the tomato paste dark, add tomatoes, spices and the black-eyed peas, and simmer 15 minutes until the sauce is thick. The full recipe card is below.

Serving ideas

Spoon the black-eyed pea stew into bowls with the baked plantains alongside, or over a little brown rice. Add a handful of sliced cucumber or a quick cabbage slaw for crunch.

Nutrition at a glance: each serving has about 430 calories, 14g protein, 72g carbs and 13g fiber. Numbers are estimates and change with your exact ingredients.

Swaps and variations

• Use dried black-eyed peas: soak overnight and simmer 45 minutes before starting the stew.
• No ripe plantains? Roast cubed sweet potato the same way.
• Add a cup of chopped kale or collards for the last 5 minutes.
• Top with a fried egg or flaked smoked fish if you want more protein.

Make-ahead and storage tips

The stew keeps 4 days in the fridge and freezes for 3 months. Reheat it in a pot with a splash of water. Plantains are best fresh, so bake only what you will eat and reheat leftovers in the oven or air fryer to crisp them again.

Frequently asked questions

Save this one for your next long day. Want more? Try our suya chicken skewers next.

This article is for general information and is not medical or nutrition advice.