Red Red
Soups & Stews • Ghana
About Red Red
Ghanaian black-eyed pea stew cooked with palm oil and spices, traditionally served with fried ripe plantain.
How to Make Red Red (Traditional & Healthy Version)
Red Red is a beloved West African stew, renowned for its vibrant color, rich flavor, and wholesome ingredients. Originating from the heart of Ghana, Red Red is a vegan and vegetarian-friendly dish made with black-eyed peas simmered in a fragrant tomato sauce, laced with onions, ginger, and a touch of palm or vegetable oil. The dish gets its distinctive 'red' hue from the use of red palm oil and ripe tomatoes, which not only add color but also depth and sweetness to the stew. Red Red is a staple in Ghanaian homes and a popular street food across West Africa. Its hearty, comforting taste and easy preparation make it an excellent option for both everyday meals and special occasions. Traditionally served with fried plantains, this dish is naturally nutritious and packed with plant-based protein, fiber, and essential micronutrients. Red Red is ideal for anyone seeking a flavorful, authentic African stew that’s both satisfying and health-conscious.
Ingredients(for 1 medium bowl per serving)
- 1 cup (cooked or canned) Black-eyed peas (also called 'cowpeas' locally)
- 2 medium, diced Ripe tomatoes (fresh for best flavor)
- 1 medium, finely chopped Red onion
- 2 tablespoons Red palm oil (or light vegetable oil) (‘zomi’ or ‘dzomi’ locally)
- 1 tablespoon, grated Ginger
- 2 cloves, minced Garlic
- 1 small, finely chopped Scotch bonnet pepper (optional for heat) - optional
- 1/2 teaspoon Salt (to taste)
- 1/2 teaspoon Smoked paprika (for smoky flavor) - optional
- 1 tablespoon, chopped Fresh parsley (for garnish) - optional
Instructions
- 1
If using dried black-eyed peas, soak overnight and cook until tender. If using canned, drain and rinse them.
5 minutes
Soaking reduces cooking time and improves digestibility.
- 2
Heat the red palm oil in a saucepan over medium heat. Add chopped onions and sauté until translucent.
3 minutes
Do not overheat palm oil to maintain its nutrients.
- 3
Stir in garlic, ginger, and optional scotch bonnet pepper. Sauté for another minute until fragrant.
2 minutes
Add aromatics gradually to build layers of flavor.
- 4
Add diced tomatoes and cook until they soften and release their juices, about 5 minutes.
5 minutes
Cook tomatoes well to develop the signature stew base.
Why This Dish is Healthy
This healthy Red Red recipe is a great choice because it uses wholesome, minimally processed ingredients, is low in saturated fat, and provides a balanced mix of protein, fiber, and micronutrients. By using moderate amounts of oil and skipping deep-fried plantains, the calorie count remains friendly for those tracking their intake. Red Red is filling, nutritious, and easy to digest, making it ideal for health-conscious eaters.
Red Red is naturally rich in plant-based protein from black-eyed peas, which are also a great source of dietary fiber that supports digestion and heart health. The tomatoes provide vitamin C and antioxidants, while palm oil is a source of vitamin E and healthy fats if used in moderation. This dish is low in cholesterol, and the inclusion of aromatic vegetables like onions, garlic, and ginger boosts immune-supporting nutrients. It is suitable for vegan and vegetarian diets.
Pro Tips
- 💡Tip 1: Use freshly cooked black-eyed peas for the best texture.
- 💡Tip 2: Red palm oil delivers authentic flavor, but use light vegetable oil for a milder taste.
- 💡Tip 3: Add greens like spinach at the end for extra nutrients.
Storage & Serving
Store leftover Red Red in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, adding a splash of water if needed to maintain moisture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 171.0 kcal |
| Protein | 7.1 g |
| Carbohydrates | 22.0 g |
| Total Fat | 6.4 g |
| Fiber | 5.3 g |
