Red Red from Ghana (Black-Eyed Peas with Plantains)

I have so many foods I miss from Ghana. It's hard to believe we've been back for almost 6 1/2 years now. This meal took us right back. My husband loved this meal and it was his usual lunch on school days. It was easily his favorite and most frequent meal in Ghana.

Named "Red Red" for a couple of reasons. When we asked why it was named this way in Ghana, they would tell us that the ripe plantains are called red and from the red palm oil. When I was checking on the name online, I came up with many recipes that included tomatoes in them. Since we don't recall tomatoes being part of the dish we remember, I opted to go middle road with some tomato paste for flavor. Tomato paste is used very frequently in Ghana. Also, traditionally the plantains are unhealthily deep fried. We opted to bake them, and didn't notice much of a difference. They were perfectly sweet and soft on their own, to compliment the beans.

There are a couple of ingredients in this meal that made it difficult to make this meal authentic until recently when we found some gari, made from cassava. One other ingredient was the red palm oil, harvested from palm oil trees.

My husband says it's a keeper. We all loved it. Enjoy!

Red Red (Black-Eyed Peas with Plantains) 

In a large skillet, heat:
1/4 cup red palm oil

Add and cook until soft:
2 medium onions, sliced
1 inch ginger, peeled and chopped (optional, but lends an authentic flavor)
5 cloves garlic, pressed and chopped

Add and let cook for a couple of minutes:
1 teaspoon curry powder
red pepper (to taste, or use the chili and onion condiment below)
1 Tablespoons tomato paste
salt to taste

Finally add, and let simmer:
4-6 cups cooked black-eyed peas (save the cooking liquid)
(This is about what you get when you cook up 1 pound dry beans)
bean cooking water for thinning the stew to almost soupy

Meanwhile, prepare the baked plantains:

6-8 very ripe (preferably at least 1/2 black/yellow) plantains, washed, peeled, cut into about 1 inch sections

Arrange the peeled and sliced ripe plantains on a baking sheet in single layer.
Bake at 350 F until done (softened), about 30-45 minutes.

Serve up the Red Red with some slices of baked plantain. Making sure there is liquid for the gari to sprinkle on and soak up, enjoy as a meal.

Optional:
Process fresh red chili pepper in a mortar and pestle, adding some salt. Stir in some thinly sliced red onion (more typical in Ghana, but you may use any kind of onion for this). Put on the table to serve alongside as a condiment.

Black Bean Soup

This recipe was given to me by a friend. We've enjoyed it on a few occasions and it's worth mentioning. It's an easy, basic recipe. Enjoy!

Black Bean Soup

Sauté together in bottom of a soup pot:
1 Tablespoon oil
1 onion, chopped
4 cloves garlic, crushed and chopped
1 small red pepper, chopped (I used light green/yellow)

Stir in with vegetables:
1 teaspoon oregano
1 teaspoon thyme
2 teaspoons ground cumin
pinch red pepper or chipotle powder

Add in:
4 cups vegetable broth
3 1/2 cups cooked black beans
1-2 cups grape tomatoes, cut in half (or use other diced tomatoes)
seasoning to taste

Bring to boil. Take off heat and let sit for a few minutes. Serve as is, or opt to puree part or all of the soup. I left the soup as is for photo above. 

Optional toppings to serve with soup:
fresh tomatoes, diced
salsa
cooked and cooled brown rice
fresh chopped cilantro

Split Pea Soup

 I remember when I first "went" vegetarian back in 1996. I didn't know what to do with recipes like split pea soup. Why? What was I going to do for the ham or bacon flavor? It seems almost laughable now, but it was a real challenge for me at the time. I love split pea soup. Over the years, I've tried other things like "bac'uns" (soy tvp based vegetarian "bacon" bits) - which we loved, and I couldn't see how we'd live without, to liquid hickory smoke. But I've come across something that redefines good split pea soup...Yes, in my opinion.

Two words: chipotle pepper or smoked paprika. Ok, maybe four, but who's counting? If you like a little spicy on the side, use a whole chipotle pepper as a "floater" in the soup, like you would use a whole bay leaf. The only people that are going to get a spicy bite are those actually eating the pepper. My daughter had her bowl minus the chipotle pepper and didn't think it was spicy at all. But my husband, son and I all enjoyed a little spice from breaking up the chipotle pepper in our bowls. So good. Next time, I'm going to put at least two peppers in the soup. If you want it smokey without the spice, try adding smoked paprika powder instead. Now you're talking!

Feel free to puree the soup, but I like to skip this step, leaving it stand just the way it is. My son likes to have it chunky this way. Hey, with fewer dishes, I won't complain. =)

Split Pea Soup

 

 

1 pound split peas, sorted and rinsed

3 quarts water (more for thinner soup)

5 carrots, chopped

3 onions, chopped

4 cloves garlic, chopped

3 stalks celery, chopped

1 - 2 dried whole chipotle peppers (a smoked jalapeno pepper)

1/2 teaspoon ground celery seed

1 teaspoon dried basil or 1 Tablespoon fresh basil

1 teaspoon dried thyme or 1 Tablespoon fresh thyme

1/2 teaspoon salt

a little freshly ground black pepper (1/4 teaspoon maybe?), to taste

 

optional:

1 potato, diced

1/2 cup other veggies on hand, as desired

1 bay leaf

 

Start by getting your water and split peas going to a boil on the stove in a good sized kettle (I used my 5 quart "dutch oven" pot). When it has reached a boil, turn down to medium heat. Meanwhile, chop up the carrots, onions, garlic and celery and add to the soup pot as you go. "Float" the dried chipotle pepper in the soup like you would a bay leaf (which would be added here too, if you want to use a bay leaf). Make sure to leave the chipotle pepper whole, unless you want the entire soup pot to be spicy!

 

Cook at least 30 minutes, test to check if split peas are soft and add more time if needed. If you like pureed split pea soup, here's the place to do it, before adding the herbs. Turn down to a simmer, add the seasonings, salt and ground pepper. Cook another 5 minutes, then turn heat off. Remove and reserve the chipotle pepper (discard the bay leaf, if using). Move off the hot burner and serve. Add bits of the chipotle pepper to the bowls of those that request their soup a bit spicy.

 

This can easily be done in a crock pot on low for 4-6 hours. Add seasonings in the last 30 minutes.

 

We enjoyed this with homegrown cherry tomatoes and sliced avocado on the side. Afterward, we rinsed our bowls out for some homemade vegan ice cream for dessert! Oooo...Aaaah! Recipe coming soon.



Almond "Groundnut" Stew - West African Style

While living in Ghana, we enjoyed many new flavors and tried some new dishes. We often made many of our own stews without meat at home so we could enjoy what was common there. A West African meal, groundnut stew is surprisingly good. We enjoyed this last evening with two friends, one was vegetarian and one was not. They both really liked it.

My version is vegetarian and uses almond butter instead of the typical peanut butter (aka, "groundnuts"). It puts unique flavors together that our American palettes don't understand... until we taste it. Most often served with steamed rice, it is also very good with boiled medium ripe plantains (a type of banana that is cooked). For toppings, you may also put out other fresh chopped tomatoes, green onions, coconut (etc. - like for curry condiments). Slices of avocado or banana, on the side, would be enjoyed by those more sensitive to the spiciness of this dish.

The three flavors, that were often used together in Ghana, are hot pepper, fresh ginger, and garlic. These are the stars in this stew, along with tomatoes, onions and, of course, almond butter (or more commonly, peanut butter). It is my recommendation that you use only "natural" peanut or almond butter without sweeteners or oils or other ingredients. I made my own almond butter just before I added it to the stew last evening (2 cups whole almonds in the food processor, about 10 minutes, makes about 1 cup almond butter).

Almond "Groundnut" Stew

1 Tablespoon oil (I used coconut oil)
2 cups chopped onion (red is more authentic)
2 cloves garlic, minced
1 Tablespoon peeled and minced, fresh ginger root (about 10-12 grams)

cayenne pepper to taste (or chopped fresh hot pepper, to taste)
1/2 teaspoon ground nutmeg (freshly grated, if possible)
1 teaspoon chili power (optional)
2 cups chopped fresh tomatoes (or use canned tomatoes)
1-2 eggplant, chopped (optional)  *called "garden egg" in Ghana
1 green bell pepper, chopped (optional)
1 teaspoon salt
2 cups water
1/2 cup natural peanut butter (or almond butter)

More optional ingredients: (add with tomatoes)
10 whole okra
1/2 cup chopped sweet potato

In a large saucepan, saute onions, garlic and fresh ginger in oil for a few minutes. Add seasonings. After a minute or so, add in tomatoes, optional vegetables, salt and water. Simmer for 20-30 minutes. In a separate bowl, or larger-than-needed heat proof measuring cup (I use a 2 cup glass liquid measuring cup), mix peanut butter (or almond butter) and about another equal part of hot liquid from the stew (I use a ladle to get some from the pot) together with a whisk. When mixed well, add it slowly to the pot and simmer another 15 minutes or so. Adjust salt and seasonings as needed.

This would make a good choice for a crock pot meal and will be very freezer friendly after it has been cooked and cooled.

Black Bean Chipotle Chili

A recent chili "cook-off" got me thinking about posting a chili recipe. I made some changes to one at Fatfree Vegan Kitchen. It has a rich, deep, dark color that looks and tastes wonderful. To make prep quick, use canned versions of the tomatoes, tomato sauce and beans.

This large recipe makes almost 4 quarts. Great for freezing ahead. As is, this recipe is mild enough while still giving a spicy heat. Instead of chili powder to give this soup its classic flavor, it relies on the real deal, a smoky chipotle pepper. If you want to cook in even more spicy heat, add another chipotle pepper to the recipe and enjoy.

Black Bean Chipotle Chili 

1 dried chipotle pepper, soaked with 3/4 cup water, pureed in blender
2 Tablespoons grapeseed oil/coconut oil
2 medium onions, chopped
8 cloves garlic, minced
1 green bell pepper, chopped
1 yellow (or red or orange) bell pepper, chopped
2 cups diced tomatoes
1 can diced tomatoes with chiles
2 cups tomato sauce
6 cups cooked black beans, drained and rinsed
1 cup fresh or frozen corn
2 teaspoons cumin
2 teaspoons oregano
1/2 teaspoon freshly ground black pepper
2 teaspoons paprika (or smoked paprika)
4 teaspoons carob powder, mixed with 1/2 cup hot water
2 teaspoons salt (or to taste)
1/4 cup raisins, soaked & pureed with 1 cup water
1/2 c. cornmeal, mixed with 1/4 cup water (optional thickener)

During the making of this chili, I was using my blender for a bit of the prep. You'll notice that the dried chipotle pepper and the raisins will need pureed (separately). Keep your blender (or personal blender handy for these two steps. A bowl and whisk will be helpful for the carob powder and optional cornmeal (also mixed separately). Because of these steps, I added water during cooking time (rinsing the blender and other containers, etc), so there is an option to add in a little cornmeal toward the end if you so desire. If you like a little more liquid in your chili, feel free to leave the cornmeal out.

Remove the stem (if still attached) from the dried pepper before soaking and proceed to soak and prep the pepper as stated, then set aside. Prepare the raisins as well at this time.

In a large pot, saute the onion in oil. When softened, add the garlic and bell pepper, then cook a few more minutes. Add the chili pepper puree, tomatoes, tomato sauce, beans, corn, and spices (except the carob, salt and raisins). Bring to a simmer.

In a small bowl, prepare the carob powder. Add it to the chili. Taste for seasonings and add salt to taste. Add raisin puree. You may add the optional cornmeal at this time, stirring the soup as you add it.  Cook for another 30 minutes or more at a low simmer, stirring occasionally.

Raw Zucchini Lemon Soup

This is a great recipe to share in the throes of summer zucchini season. I think most of you can understand what that means if you've ever had a garden or you have a close friend with one. Actually I can't help but pick up more zucchini every time I go to the farmer's market in town. Using real, local, fresh produce will yield wonderful results whenever you want great tasting food.

I really love zucchini and there are so many ways to prepare it. Here I present to you a raw recipe that is refreshing and very nice to serve chilled. Easy to whip up, literally, all you do is to puree the raw ingredients together and you are done. If you use chilled water and cold ingredients, you will not need to chill further.

I love using my Vitamix blender for this...it makes easy work of grinding up the spices and chunks of vegetables at the same time. I found this recipe on a "Chef Mary B" DVD that I borrowed from the local library. She calls it Zucchini Lemon Bisque.

Raw Zucchini Lemon Soup

Combine in a blender:

7 cups zucchini, peeled & chopped
1 cup cold water
1/2 cup lemon juice (or 2 lemons, juiced)
1/2 cup olive oil, extra virgin (or less)
2-3 cloves garlic (use only 1 for mild)
1 Tablespoon onion, dried, granulated (or 1 small onion)
1 Tablespoon agave nectar (or 1 teaspoon honey)
1 Tablespoon sea salt (or seasoned salt instead)
1/2 teaspoon cumin powder (or whole cumin seeds)
pinch black pepper (6 whole black peppercorns)

Puree all in the blender. Garnish with fresh dill, after serving into bowls.

Makes about 6 cups pureed soup.

Miso Soup

Sometimes when I want something light and warm I think of miso soup. Since I don't use bouillon, but I like brothy type soups, this hits the spot.  Remember that for each serving, you'll need to multiply accordingly (ex: 4 servings for 4 people = 4 times recipe).

Wakame is a sea vegetable sold in dried form. Scallions are also called green onions. Try adding any or all of the following: finely shredded carrots, minced celery, finely sliced cabbage, or sliced shiitake mushrooms. I skip the tofu. I tend to use more water than called for and may soak the wakame in another bowl. Children love to watch it "bloom."

I like the American Miso Company Miso Master brand of miso. They use only organic ingredients. I usually have one dark (saltier) and one light (sweeter) in my fridge. When I made this soup I used the red miso. This is their recipe from the insert inside the container. Look around on their website for more recipes that use miso, sea vegetables, and other Japanese items.

Miso Soup

For each serving, simmer:
1/2 teaspoon chopped scallion
1/2 teaspoon wakame
several pieces of cubed tofu
1 cup water or stock

Dissolve in another bowl:
2 teaspoons miso in small amount of water

Remove soup from heat and add in the miso. Do not boil miso.

Enjoy.

Crockpot Layered Dinner

With cold weather upon us, I think about warming meals to make. This dish was made for us shortly after our daughter was born. We don't make it often, but it has a good homemade feel to it. Of course, I love having the crockpot to cook all day while I do other things. It has an interesting combination of herbs and spices. It's like a casserole in a crockpot.

Crockpot Layered Dinner
from McDougall Plan

Layer in crockpot in order given:

6 potatoes, sliced
1 large onion, sliced
2 carrots, sliced
1 green pepper, sliced
1 zucchini, sliced
1 cup corn, fresh or frozen
1 cup peas, fresh or frozen
mushrooms (optional)
broccoli (optional)
green beans (optional)

Mix together this sauce and pour over vegetables:

2 1/2 cups tomato sauce
1/4 cup low-sodium tamari (or other soy sauce)
1 teaspoon ground thyme
1 teaspoon dry mustard
1 teaspoon basil
2 teaspoons chili powder
1/2 teaspoon cinnamon
1/8 teaspoon sage
2 Tablespoons parsley flakes

Cook on low for 12 hours or on high for 6 hours.

Pumpkin Soup

I know this is another soup recipe, but I can't help it. It's been cold around here and it can go into the crockpot...so here's another great warming soup...especially if you add a little hot sauce! (smile)

This soup is surprisingly good. I really never liked just plain mashed squash (sorry, Mom), but I knew I'd have to find a way since my husband does. I already knew I liked squash in sweet things (pumpkin pie, pumpkin cookies, etc...). Could I find a recipe for a savory squash dish that I did like? I can't even remember where I found this, but it works for me. I love it. The original recipe actually uses milk. I tried using it with (non-dairy) and without and enjoy it without better.

Pumpkin Soup




Saute:

1 onion, chopped

1 Tablespoon oil

1-2 teaspoons ground cumin

1/2 teaspoon ground ginger

3 cloves garlic, chopped



Add:

3 cups pumpkin (or other winter squash) puree

3 cups vegetable broth

salt and/or other seasoning as desired

1/4 teaspoon cayenne pepper (optional)



Cook until heated through. When serving add a little nutritional yeast and maybe some little pepitas (green roasted pumpkin seeds) on top of soup in bowls. Option: put all ingredients in the crockpot after sauteing the onions and garlic. Great as leftovers.

When I made it this time, I used a butternut squash and pumpkin. I tripled the recipe for leftovers...see photo. Yum.

Gumbo

Around here gardens are winding down. We recently had a relative bring us some okra, peppers, green onions and tomatoes along with some fresh green beans. I love okra and saw my chance to make some gumbo. If you've never had okra, it does take a little getting used to as far as the goo-iness. Don't use "woody" ones - ones that are a bit too ripe and hard (don't worry you'll know when you start cutting them).

Since we have an abundance of home frozen creamed sweet corn, I put in lots of corn, making sure it was thawed before adding it to the crock pot. I doubled the recipe for our large crock pot.

Here is a crock pot recipe for an easy meal:

Gumbo

1 onion, chopped

1 green pepper, diced

3 whole cloves (like the spice, not garlic)

2 cups diced tomatoes

4 cups stock

1 cup lima beans

2 cups corn

1 1/2 cup sliced okra

1 teaspoon salt

1/4 teaspoon allspice

Saute the onions, peppers, and cloves. Then remove cloves and put all the ingredients into the crock pot. Make sure everything is thawed and not frozen solid (like creamed sweet corn can be). Slow cook on high for 6 hours or 8-10 hours on low. Adjust seasonings as needed.