West African Red Red Bean Stew Bowl

Red Red takes its cheerful name from the deep hue of palm oil and tomatoes that define this Ghanaian bean stew. Black-eyed peas simmer with ginger, Scotch bonnet, and crushed tomatoes, then meet crisp fried plantains in a hearty one-pan bowl.

Serves 4 · 20 min prep · 55 min cook

Estimate for one serving

• 485 cal
• 22g protein
• 68g carbs
• 15g fat
• 3g fiber

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Ingredients

• 1 1/2 cups dried black-eyed peas
• 3 tbsp palm oil or neutral oil
• 1 large yellow onion, diced
• 1 tbsp fresh ginger, minced
• 4 garlic cloves, minced
• 1 small Scotch bonnet or habanero, minced (seeded for milder)
• 2 tbsp tomato paste
• 1 can (14 oz) crushed tomatoes
• 1 tsp smoked paprika
• 1 tbsp ground crayfish or smoked fish flakes (optional)
• 2 cups vegetable or chicken broth
• 2 ripe plantains
• 1 1/4 tsp salt
• 1/2 tsp black pepper
• 1/4 cup fresh parsley or cilantro, chopped
• 3 cups cooked brown rice or quinoa for serving
• 4 hard-boiled eggs, halved (optional protein boost)

Instructions

1. 1Rinse the black-eyed peas thoroughly, then soak them in plenty of cold water for at least 4 hours or overnight; drain and rinse again before cooking.
2. 2Place the drained peas in a large pot, cover with fresh water by two inches, bring to a boil, then reduce to a steady simmer and cook until tender but not falling apart, about 35–45 minutes; drain and set aside.
3. 3While the peas cook, peel the plantains, slice into thick diagonal coins, and set aside on a plate. Heat a large deep skillet or Dutch oven over medium heat and add the oil until it shimmers.
4. 4Add the diced onion and cook, stirring often, until softened and lightly golden at the edges, about 6–7 minutes. Stir in the ginger, garlic, and Scotch bonnet; cook just until fragrant, 45–60 seconds.
5. 5Push the aromatics to the side, add the tomato paste to the cleared spot, and let it darken and caramelize for 1–2 minutes before stirring everything together. Pour in the crushed tomatoes, smoked paprika, optional crayfish, salt, and pepper; simmer 3–4 minutes until the sauce thickens and deepens in color.
6. 6Add the cooked black-eyed peas and broth. Bring to a gentle simmer, partially cover, and cook 12–15 minutes so the peas absorb the red sauce and the stew becomes thick and glossy; taste and adjust seasoning.
7. 7In a separate nonstick skillet over medium heat, add a thin film of oil and fry the plantain slices in a single layer until deep golden and caramelized on both sides, 3–4 minutes per side; drain on paper towels and sprinkle lightly with salt.
8. 8Spoon warm brown rice or quinoa into bowls, ladle a generous portion of the red red stew over the grains, and top with fried plantain coins. Add halved hard-boiled eggs if using, scatter fresh herbs, and serve immediately while hot.
9. 9For meal prep, cool the stew completely, portion with grains into airtight containers, and refrigerate up to 4 days; reheat gently with a splash of water and add fresh plantain or herbs just before eating.