Ghanaian Red-Red Bean Stew with Ripe Plantains
Ghana's beloved bean stew, made with black-eyed peas, tomatoes, and baked (not fried) sweet plantains.
Red-red gets its name and its glow from the tomato-rich sauce that black-eyed peas simmer in, traditionally finished with a side of sweet, caramelized plantain. This version keeps that unmistakable flavor while swapping the usual deep-fried plantain and heavy palm oil for baked slices and a modest drizzle of olive oil.
The heart-healthy case for this bowl is straightforward: black-eyed peas are a genuinely excellent source of fiber and plant protein with almost no saturated fat, and building the sauce from no-salt-added tomatoes means the sodium stays low without losing depth—smoked paprika and fresh ginger fill in the flavor gap. Ripe plantains bring natural sweetness plus potassium, rounding the dish into something that fits comfortably into a DASH-style plate.
Let the stew simmer until it thickens naturally, and don't rush the plantains in the oven—the caramelization is where the flavor lives.
Ingredients
- 3 cups cooked black-eyed peas — or low-sodium canned, rinsed and drained
- 1 tbsp olive oil
- 1 onion — diced
- 2 cloves garlic — minced
- 1 tbsp fresh ginger — grated
- 2 cups diced tomatoes — no salt added
- 1 tbsp tomato paste — no salt added
- 0.5 tsp smoked paprika
- 0.25 tsp cayenne pepper — optional, to taste
- 2 ripe plantains — peeled and sliced
- 1 tsp fresh thyme leaves
Most ingredients here are everyday market staples across West Africa. A handful of specialty items may be easiest to find at a local open-air market or an African grocery store if you're elsewhere.
Instructions
- 1Heat olive oil in a pot over medium heat; sauté onion 5 minutes until soft. Add garlic and ginger, cook 1 minute.
- 2Stir in tomatoes, tomato paste, smoked paprika, and cayenne; simmer 10 minutes until slightly thickened.
- 3Add black-eyed peas and 1/2 cup water; simmer 15 minutes, stirring occasionally, until beans are tender and flavors meld. Stir in thyme.
- 4Meanwhile, arrange plantain slices on a lined baking sheet and bake at 400°F for 15-18 minutes, flipping once, until caramelized and tender (or pan-sear in a dry nonstick skillet).
- 5Serve the bean stew hot, topped with the baked plantain slices.