Bean stew served with plantains is a classic Ghanian lunch and the ultimate comfort meal. The dish is made by cooking beans in a simple tomato sauce flavoured with onions and palm oil. Traditionally, it includes two kinds of fish – fermented fish (momone) which provides a salty and savoury character and tinned fish for extra protein – but Afia Amoako’s version in her cookbook Eat With Afia relies on the richness of the oil and an umami spice blend to create depth for a tasty plant-based alternative. Pair it with fried plantains or rice.

Vegetarian Bean Stew With Black-Eyed Peas

Afia Amoako

A plant-based version of Ghanaian bean stew of black-eyed peas simmered with tomatoes, Scotch bonnet peppers, red palm oil and a deeply savoury spice blend.

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Ingredients

Frozen Soup Base

3 green onions roughly chopped
2 cups roughly chopped peeled fresh ginger
4 large garlic bulbs broken into cloves and peeled (about 1¼ cups)

Umami Spice Blend

1½ tsp anise seeds (nkitinkiti)
1 tbsp Guinea cubeb (ɛsoro wisa)
1½ tsp grains of paradise (alligator pepper/ɛfom wisa)
1 calabash nutmeg (wedeaba)
3 tbsp dried fermented locust beans (dawadawa)
1 tsp garlic powder
1 tsp onion powder

Bean Stew

⅓ cup red palm oil
1 large onion diced
3 cubes Frozen Soup Base
1 sprig scent leaf (atiedja) or 2 large bay leaves optional
5 tomatoes roughly chopped
1 to 2 Scotch bonnet or habanero peppers roughly chopped
1 tsp Umami Spice Blend (optional)
1 vegetable bouillon cube
½ tsp salt
1½ cans (540 mL) black-eyed peas drained and rinsed

Instructions

Frozen Soup Base

In food processor or blender, combine green onions, ginger, garlic and ¼ to ½ cup water and blend until you have a smooth paste. Portion 1 tbsp of the paste into each well of an ice cube tray until tray is full. Cover tray with plastic wrap and place in freezer. When cubes are frozen, remove and place in resealable bag or container and store in freezer.

Umami Spice Blend

In dry pan, toast anise seeds, Guinea cubeb, grains of paradise and calabash nutmeg over medium heat for a few minutes until fragrant, stirring frequently to prevent burning. Add toasted spices to grinder with fermented locust beans, garlic powder and onion powder and grind until fine powder forms. Store spice blend in airtight container for up to 6 months.

Bean Stew

In large pot, heat red palm oil over medium heat. Add diced onions and cook until soft, 5 to 10 minutes. Add Frozen Soup Base cubes and scent leaf or bay leaves (if using).
In blender, combine tomatoes, Scotch bonnet pepper and 1 cup of water and blend. Add to pot with simmering onions along with Umami Spice Blend (if using) and bouillon cube. Cover pot and cook stew over medium heat until oil starts to separate and sauce has thickened, about 20 minutes.
In bowl, add salt to beans and mash one-third of them. Scoop all the beans into tomato stew.
Simmer stew over medium-low heat, stirring occasionally, until thickened somewhat and the oil starts to separate to the top, about 10 to 15 minutes. If stew looks dry, add another ¼ cup water and continue to cook. Taste for salt, adjust seasoning if needed and serve. Store in fridge for up to 4 days or in freezer for up to 1 month.

Keyword bean soup, bean stew, beans, Ghanaian recipes, Plant Based, soup, stew, vegetarian

Recipe excerpted from Eat With Afia by Afia Amoako. Adapted for ELLE Gourmet. Copyright © 2026 Afia Amoako. Photography by Aseye Fiagbe. Published by Penguin, an imprint of Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the publisher. All rights reserved.