Ghanan Beans

Ghanan Beans Recipe - Delicious Vegetarian Dish from Ghana

Region / culture: Ghana | Preparation time: 15 minutes | Cooking time: 25 minutes | Servings: 4 |

Vegetarian diet

Introduction

Ghanan Beans is a delicious and hearty dish that is popular in Ghanaian cuisine. This recipe features white beans cooked in a flavorful tomato-based sauce, served over white rice. It is a comforting and satisfying meal that is perfect for any occasion.

History

Beans are a staple in Ghanaian cuisine, and this recipe has been passed down through generations. It is a simple and affordable dish that is enjoyed by many in Ghana and beyond. The combination of beans, tomatoes, and spices creates a rich and flavorful sauce that pairs perfectly with the fluffy white rice.

Ingredients

1 large onion, chopped
1 clove garlic, minced
2 tbsp tomato paste
0.25-0.5 cup olive oil
2 cans white beans
2 cups water
1 pinch salt
cayenne pepper
2-3 cups white rice, cooked

How to prepare

In a skillet, add oil, onion, and garlic.
Cook on medium heat, stirring often.
When the onion is lightly browned, add tomato paste.
Stir constantly until the paste has separated and is a deep burgundy/brown color.
Be careful not to let it burn!
This process takes about 10–15 minutes.
Stir in the bean juice.
Then, add the beans, salt, and 1 cup of water.
Let it simmer for about 10 minutes.
Stir occasionally.
When the mixture begins to thicken, stir in cayenne pepper to taste and continue to simmer until you get a velvety sauce.
Use the remaining water to adjust the consistency to your liking.
Serve over white rice.

Variations

Add diced bell peppers or carrots for extra vegetables and texture.
Use black beans or kidney beans instead of white beans for a different flavor profile.

Cooking Tips & Tricks

Be sure to cook the onion and garlic until they are lightly browned to develop their flavors.

- Stir the tomato paste constantly to prevent it from burning and to achieve a deep burgundy color.

- Adjust the amount of cayenne pepper to suit your taste preferences.

- Simmer the beans until the sauce thickens and becomes velvety in texture.

- Serve the Ghanan Beans over hot white rice for a complete and satisfying meal.

Serving Suggestions

Serve Ghanan Beans with a side of fried plantains for a traditional Ghanaian meal.

- Garnish with fresh cilantro or parsley for a pop of color and flavor.

Cooking Techniques

Sauté the onion and garlic until fragrant and translucent.

- Simmer the beans in the tomato sauce to allow the flavors to meld together.

Ingredient Substitutions

Use vegetable broth instead of water for added flavor.

- Substitute coconut oil for olive oil for a different taste.

Make Ahead Tips

Ghanan Beans can be made ahead of time and reheated before serving.

- Store leftovers in an airtight container in the refrigerator for up to 3 days.

Presentation Ideas

Serve Ghanan Beans in a shallow bowl over a mound of white rice for an elegant presentation. - Garnish with a sprinkle of paprika or a drizzle of olive oil for a finishing touch.

Pairing Recommendations

Pair Ghanan Beans with a side of steamed greens or a fresh salad for a complete and balanced meal.

- Serve with a glass of hibiscus tea or ginger beer for a refreshing beverage option.

Storage and Reheating Instructions

Store leftover Ghanan Beans in the refrigerator for up to 3 days.

- Reheat in the microwave or on the stovetop until heated through.

Nutrition Information

Calories per serving

- The calorie content of Ghanan Beans will vary depending on portion size and ingredients used.

Carbohydrates

- White beans are a good source of carbohydrates, providing energy for the body.

- The white rice also contributes carbohydrates to the dish, making it a filling and satisfying meal.

Fats

- Olive oil is used in this recipe to sauté the onion and garlic, adding healthy fats to the dish.

Proteins

- White beans are a rich source of plant-based protein, making this dish a great option for vegetarians and vegans.

Vitamins and minerals

Beans are packed with vitamins and minerals, including iron, magnesium, and folate.

- Tomatoes are a good source of vitamin C and potassium, adding nutritional value to the dish.

Alergens

This recipe contains no common allergens, but be sure to check for any specific allergies or dietary restrictions.

Summary

Ghanan Beans is a nutritious and balanced meal that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals.

Summary

Ghanan Beans is a flavorful and nutritious dish that is easy to make and perfect for a weeknight dinner. With a rich tomato sauce and tender white beans, this dish is sure to become a family favorite. Serve over white rice for a complete and satisfying meal.

How did I get this recipe?

I have a clear memory of the first time I saw this recipe for Ghanan Beans. It was a hot summer day in Accra, Ghana, where I was visiting a friend who had invited me over for a traditional Ghanaian meal. As soon as I walked into her kitchen, I was hit with the irresistible aroma of spices and simmering beans. I watched in awe as my friend effortlessly cooked up a delicious pot of Ghanan Beans, a dish that would soon become one of my all-time favorites.

As I sat at the table, eagerly awaiting my first bite of the savory beans, my friend shared the story of how she learned to make this dish. She explained that the recipe had been passed down through generations in her family, with each new cook adding their own unique twist. Intrigued by the rich history behind the recipe, I begged my friend to teach me how to make Ghanan Beans.

She graciously agreed, and over the next few hours, I watched and took notes as she demonstrated each step of the cooking process. From soaking the beans overnight to sautéing onions and tomatoes in a fragrant blend of spices, I learned the secrets to creating the perfect pot of Ghanan Beans.

After that day, I couldn't wait to try making Ghanan Beans on my own. I gathered all the necessary ingredients and set to work in my own kitchen, following the recipe my friend had shared with me. As the beans simmered on the stove, filling my home with the same mouthwatering aroma I had experienced in Ghana, I felt a sense of pride and accomplishment.

When the beans were finally ready, I took my first bite and was transported back to that sunny day in Accra. The flavors were just as I remembered – a perfect balance of spicy, savory, and slightly sweet. I knew then that this recipe would become a staple in my own cooking repertoire.

Over the years, I continued to make Ghanan Beans for family and friends, always receiving rave reviews. I loved sharing the story behind the recipe and passing on the tradition to others. Each time I cooked up a pot of Ghanan Beans, I felt a connection to my friend in Ghana and the generations of cooks who had come before her.

As I grew older, my love for cooking only deepened, and I found myself seeking out new recipes from all corners of the globe. But no matter how many dishes I learned to make, Ghanan Beans remained a favorite. It was a reminder of the power of food to bring people together, to tell stories, and to create lasting memories.

Now, as I sit in my kitchen, surrounded by the familiar scents and sounds of cooking, I can't help but think back to that fateful day in Accra. The day I learned to make Ghanan Beans, a recipe that has brought me so much joy and connection over the years. And for that, I am forever grateful.