West African · lunch, dinner
Red Red (Ghanaian Black-Eyed Pea Stew with Plantain)
Video by My Burnt Orange on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Black-eyed peas, tomatoes and plantain give each serve about 14 g of fibre and plenty of folate, vitamin B6 and potassium, with no added sugar.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- Soak the black-eyed peas in cold water for about 2 hours (or overnight), then drain and boil in fresh water for 30–45 minutes until soft. Season with a little salt. 0:57
- Heat the red palm oil in a pan and fry the chopped onion until caramelised, then stir in the tomato paste. 5:14
- Add the tomatoes, garlic, ginger and the whole, pricked scotch bonnets (chop them for more heat) and fry for 5–10 minutes until the tomatoes break down. 5:50
- Pour in the stock and the beans and simmer gently for about 30 minutes, until saucy and the red oil rises to the top. 6:26
- Meanwhile peel and slice the plantains, season with salt, coat lightly with oil and roast in the oven for 10–15 minutes until golden (the cook also offers deep-frying). 6:51
- Take out the scotch bonnets if you left them whole, then serve the stew with the plantains and a sprinkle of gari. 7:55
Tip. Time excludes soaking. Short of time? Use canned black-eyed peas (the cook says 1 can; 2 × 400 g cans match the dried amount). No red palm oil? The cook suggests coconut oil.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 61%
- Protein 9%
- Fat 30%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 64% of the 81 g of net carbs come from the ripe plantains. To cut carbs, try leaving it out — it is optional.
Vitamins & minerals % of a day, one serve · tap for more
Folate High73%
293 µg a serve, mostly from dried black-eyed peas (73%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C High51%
46 mg a serve, mostly from ripe plantains (43%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High43%
0.7 mg a serve, mostly from ripe plantains (59%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium High34%
1590 mg a serve, mostly from ripe plantains (53%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium High33%
138 mg a serve, mostly from ripe plantains (42%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Omega-3 High32%
0.5 g a serve, mostly from oil (63%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin E High29%
4.3 mg a serve, mostly from red palm oil (50%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron High25%
4.5 mg a serve, mostly from dried black-eyed peas (58%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc Source18%
1.9 mg a serve, mostly from dried black-eyed peas (70%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A Source15%
139 µg a serve, mostly from ripe plantains (58%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin K Source15%
18 µg a serve, mostly from ripe tomatoes (56%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Selenium Source11%
6.2 µg a serve, mostly from dried black-eyed peas (42%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Show the other 3
Calcium5%
64 mg a serve, mostly from dried black-eyed peas (39%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by My Burnt Orange; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.