Ghana • Africa • easy • 40 mins
Ghana Garden Egg Stew
Description
Garden Egg Stew is a beloved Ghanaian dish made primarily from garden eggs, which are a type of eggplant. This stew is often enjoyed with rice or boiled yam and holds cultural significance as a staple in many Ghanaian households, reflecting the use of local ingredients and traditional cooking methods.
Ingredients
- 500g garden eggs (eggplants)
- 1 medium onion, chopped
- 2 medium tomatoes, chopped
- 1-2 fresh chili peppers, chopped (to taste)
- 2 tablespoons groundnut oil (or any vegetable oil)
- 1 teaspoon ground ginger
- 1 teaspoon ground garlic
- Salt to taste
- 1 cup water
- Fresh basil leaves (optional, for garnish)
Instructions
- Rinse the garden eggs and cut them into halves or quarters. Boil them in salted water for about 10 minutes until soft, then drain and set aside.
- In a pot, heat the groundnut oil over medium heat. Add the chopped onions and sauté until translucent.
- Stir in the chopped tomatoes and chili peppers, cooking until the tomatoes break down and form a sauce.
- Add the ground ginger and garlic, mixing well.
- Incorporate the boiled garden eggs into the sauce, adding a cup of water to achieve the desired consistency.
- Season with salt to taste and let it simmer for about 10-15 minutes, allowing the flavors to meld.
- Serve hot, garnished with fresh basil leaves if desired, alongside rice or boiled yam.
Nutritional Information
Calories: 150 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
Health Benefits
Garden Egg Stew is rich in dietary fiber, vitamins A and C, and antioxidants from the garden eggs and tomatoes, promoting healthy digestion and immune function. The inclusion of ground ginger and garlic adds anti-inflammatory properties, which can enhance overall wellness. Being gluten-free, vegan, and vegetarian, this dish is suitable for a variety of dietary preferences, making it a wholesome choice for diverse populations. Additionally, the use of fresh ingredients reflects the cultural emphasis on natural and minimally processed foods in Ghanaian cuisine.
Cultural Significance
Garden Egg Stew is a traditional dish that showcases the agricultural richness of Ghana. It is often prepared in homes as a daily meal and is a reflection of the communal and familial ties in Ghanaian culture, where food is a central element of gatherings.
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