food recipes


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garden egg stew

Garden egg stew is one of the most popular stews in Ghana. It has the African egg plant commonly known as garden eggs as its main ingredient. The “egg” in garden egg stew comes from the fact that the color, size and the oval shape of the garden egg is similar to that of an egg.

As a food ingredient garden eggs are easy to find in Ghana, Nigeria, Tanzania, Senegal and in other countries across Africa. Even though traditionally it is said to bring blessings to those who use it in preparing their dishes, it is now touted more as a weight loss ‘vegetable’.

9 garden eggs
8 large tomatoes or 1 can of tomato puree
2 large white onions
1 tablespoon of red pepper powder
1 habanero pepper
1 teaspoon of nutmeg
1 (grated) small ginger root
1/2 lb of steamed or dried fish
1 cup of dried shrimp
1 cup of palm oil
Salt ( to taste)

• Boil the garden eggs for 12-15 minutes, then remove the skin and seeds.
• Dice the garden eggs and place in a bowl.
• Heat palm oil in a cooking pot for about three to five minutes over medium heat.
• Dice one onion and fry for three minutes.
• Add pepper powder and nutmeg to frying onions and let simmer for three minutes.
• Add dried shrimp to the frying onions.
• Blend tomatoes, habanero pepper and another onion, then add.
• Let sauce simmer for about 15 minutes on medium heat.
• Add one cup of water to the sauce and let simmer for another 20 minutes.
• Add the fish and diced garden eggs to the sauce and mix in well.
• Let the stew simmer for another 30-40 minutes on low heat.

Serve with unripe or ripe boiled plantain, yam and rice.



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shitoShito means pepper in GA language, and it is widely used throughout Ghana to refer to this spicy black pepper sauce. It lasts up to three months out of fridge and up to a year in the fridge.

It is commonly eaten with waakye (Ghanaian rice and beans), banku, kenkey, rice and bread. It can also be used as chili oil or hot sauce.


  • 3 cups of vegetable oil
  • 4 cups of chopped onion
  • ¾ cup chopped ginger
  • 1 cup ground red chili powder
  • 1 cup ground dried shrimp
  • 1 cup ground dried fish
  • 5 tablespoon salt




  • Heat oil in a large pan over medium high heat.
  • Put chopped onion and ginger into blender to blend and add a little bit of water.
  • The oil should be hot enough to cook the ingredients quickly but not so hot that it burns everything immediately.
  • Cook onion/ginger mixture in oil for about 7minutes, stirring occasionally with a wooden spoon.
  • Mix in remaining ingredients and cook on low heat for an additional 3minutes.
  • Cool and store in mason jars or recycled clean glass bottles (like old peanut butter or jelly jars) and keep in refrigerator for up to one year.



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palm nut soup

Palm nut soup is a traditional Ghanaian soup that is very rich in minerals and vitamin A. it is made from palm nut oil, spices and a variety of meat and fish. It is usually served with fufu.
• Palm nuts
• Tomatoes
• Pepper
• Okro
• Garden eggs( optional)
• Fish
• Onions
• Salt

• Wash the palm nuts in cold water.
• Put them in a pot, add cold water and pepper and boil for 10mins until they become soft and crack.
• Prepare fish, onions and other vegetables.
• Cover with cold water, add salt and put on the fire to simmer.
• Take the nuts and pepper off the fire.
• Pound in a mortar till the fibers of the nuts becomes loose.
• Take it out and put into a basin.
• Mix with warm water and squeeze the fibers out with hand. Repeat this process until the pulp is extracted from the fibers.
• Pour the liquid through a sieve into the soup pot.
• Put it on fire and let it boil. Add onions, tomatoes, fish, garden eggs, okro and ground pepper.
• Allow the soup to simmer to the desired thickness. Skim off the oil from the top, if it’s too much.

Serve with fufu, banku and kenkey


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groundnut soup

Groundnut soup is a special meal among Ghanaians regardless of the ethnic background. It is very rich in protein and vitamins.

Below is the step by step process of preparing this special tasty soup


  • 1 cup of groundnut paste
  • Meat
  • Okro
  • 4 large tomatoes or 13 ounce tomato puree
  • 2 large onions- finely chopped
  • 3 ½ pint of boiling water
  • Salt to taste
  • Pepper
  • Stock cubes



  • Blend the tomatoes to a smooth juice.
  • Wash the meat and season with salt, garlic and chopped onions. Add little water, put it on fire and allow to boil for about 10minutes.
  • Put the peanut paste into a big bowl, add ¾ pint of boiling water and use a wooden spoon or a blender to blend the peanut paste and water carefully, together to form a creamy smooth sauce.
  • Add water to the peanut paste and put the content on fire to simmer. Also add salt to taste and Stir continuously while on fire until you start noticing the presence of oil forming in the mixture. This indicates the readiness of your groundnut paste to make the soup.
  • Add the chopped onions, pepper, okro and blended tomatoes to the content on fire.
  • Allow the content to simmer till cooked. Add stock cube and stir.

Groundnut soup is usually served with fufu and chilled drink.



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okro stew

Living in Ghana for over a year now has made me not only love the country but also love the food. Okro stew and banku is a favorite meal of mine, a week does not pass by without me eating it. Okro stew is made with palm oil, pepper, okro, tomatoes and onions.

Okro stew is a favorite dish in the Greater Accra region but you can find this dish in almost all areas in Ghana. You can make Okro stew with goat meat, beef, pork, fish or any other meat of your choice. Follow these steps below to prepare your delicious okro stew.


  • Fish
  • Chopped okro
  • One can of tomato puree (tin tomato) or 4 medium fresh tomatoes
  • 1 large onion
  • ½ tsp ground hot pepper
  • 3/4 cup Palm Oil
  • Maggi

okro ingredient


  • Heat the Palm oil in a pot.
  • Add the chopped onions and fry until they are soft and begin to turn brown (this should take about a minute or two).
  • Add the pepper and wait 5 seconds and then add the tomatoes.
  • Let it cook until the liquid evaporates.
  • When you begin to see the palm oil rising to the top, you may add the fish or your meat of choice to the pot.
  • In a separate pot, put the chopped okro.
  • Add about 1 ½ to 2 cups of water and a ½ of teaspoon of baking soda and let it come to a boil. Stir frequently until it gets really thick and slimy. The reason for the baking soda is to get the okra thick and slimier.
  • Add the okro to the pot of tomatoes and stir until everything is mixed together.
  • Lower the fire and leave to simmer for about 1 – 3 minutes.

Your okro stew is ready. Serve with Nigerian fufu or banku.

I hope you get to try this out.


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  • 2 bundles of coco yam leaves (kontomire) or spinach
  • 4 medium sized tomatoes
  • 2 large onions
  • Meat
  • Smoked fish
  • Agushi( Ground melon)
  • Palm oil
  • Dried ground shrimp
  • 1 clove garlic
  • Salt
  • Green pepper
  • Ginger
  • Maggi


  • Cut meat into pieces, wash and season with a bit of salt, garlic and ginger.
  • Place in a cooking pot and put on fire, cook till its tender.
  • Grind pepper and tomatoes and slice the onions.
  • Pick, wash and chop the kontomire or spinach leaves, and cook for 2mins.
  • Heat oil in a saucepan, fry onions and pepper for 2mins, add dried ground shrimps, the blended tomatoes and pepper and Maggi
  • Cook for another 10mins. Add meat with the stock and fish. Stir and allow to simmer for a few mins.
  • Mix the agushi (Ground melon) with water and add to the sauce.
  • Add the leaves when the agushi is cooked and simmer for about 5mins.
  • Serve hot with boiled plantain, yam, rice and coco yam.


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Waakye is a popular dish from Ghana made with rice and beans combination, which is both delicious and nutritious. Waakye was earlier popular mainly in northern Ghana but has now gained popularity in all regions of Ghana and also in Nigeria, Togo and Benin.


  • 2 cups of rice
  • 1 cup red beans or black-eyed peas or any kind of beans peas
  • 4 dry sorghum leaves or 1 teaspoon of baking soda
  • Salt to taste
  • 10 cups of water


  •  Wash and soak beans in water for 3-4 hours.
  • Drain the beans and place them in a large pot of water.
  • Let it cook for about 45mins.
  • Wash the sorghum leaves
  • Cut the leaves 3 to 4inches, toss them into the boiling beans and allow them to cook together.
  • If the sorghum leaves are unavailable, add a teaspoon of baking soda to give the waakye its characteristic color.
  • Remove the sorghum leaves from the beans after 5 mins.
  • Wash the rice and add to the beans in the pot, along with more water.
  • Allow the mixture to cook for 15-20mins (or until the beans are tender and the rice is cooked and all liquid has been totally absorbed).
  • Be sure that the mixture does not burn and keep stirring while it cooks.
  • Season with salt.
  • Serve with pepper sauce, stew, boiled egg, or fish, chicken, beef and vegetable.