Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Peanut | 1 oz (28g) | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Fish | 1 tbsp (18ml) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Beans | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 cup dried beans (red or pinto are preferred)
- 1¼ cups chopped onion
- ½ cup peanut or vegetable oil
- 1 cup diced tomatoes, fresh, or canned and drained
- 1 tbsp tomato paste or ¼ cup tomato purée
- 1 clove garlic, chopped
- ½ tsp cayenne pepper (or 1 small green chili, chopped)
- ½ tsp salt
- 3 tbsp ground shrimp or other dried fish
Directions
Boil the beans with ¼ cup of the onions, briskly for 2 minutes.
Turn off the fire and let soak for 1 hour, uncovered.
Return the pot to the heat and simmer the beans until tender (about 1 hour). Drain. (You may use 2 cups canned beans, drained, to get to this point more quickly.)
Fry the remaining onions in the oil in a large skillet.
They should be soft (about 5 minutes). Do not brown them.
Add the tomatoes, garlic, pepper, and salt.
Cook and stir over a moderately high heat for about 5 minutes, until most of the liquid in the pan has evaporated.
Turn the heat down low and stir in the ground shrimp and the bean mixture.
Cook and stir for 5 more minutes, or until beans are heated through.
Taste for seasoning.
Serve with boiled plantain, rice, or fufu.
Category:Ghanan Recipes
Category:Red bean Recipes
Category:Pinto bean Recipes
Category:Tomato Recipes
Category:Onion Recipes