Ingredients with Measurements:
- 2 cups of cornmeal
- 2 cups of water
- 1 teaspoon of salt
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon of ginger, grated
- 1 tablespoon of vegetable oil
- 2 cups of fresh spinach, chopped
- 1 can of diced tomatoes
- 1 can of black-eyed peas, drained and rinsed
- 1 teaspoon of smoked paprika
- 1 teaspoon of cumin
- Salt and pepper to taste
Special equipment needed:
- Large pot
- Wooden spoon
- Mixing bowl
Step-by-step instructions:
1. In a mixing bowl, combine the cornmeal, water, and salt. Mix well until the mixture is smooth.
2. Transfer the mixture to a large pot and cook over medium heat, stirring constantly with a wooden spoon, until it thickens and forms a dough-like consistency.
3. Remove the pot from the heat and let the banku cool for a few minutes.
4. Wet your hands with water and shape the banku into small balls.
5. In another pot, heat the vegetable oil over medium heat.
6. Add the chopped onion, minced garlic, and grated ginger. Cook for 3-4 minutes until the onion is translucent.
7. Add the chopped spinach and cook for another 2-3 minutes until it wilts.
8. Add the diced tomatoes, black-eyed peas, smoked paprika, and cumin. Stir well.
9. Add salt and pepper to taste.
10. Add the banku balls to the pot and stir gently to combine.
11. Cover the pot and let the stew simmer for 10-15 minutes until the banku is heated through.
Time:
Preparation time: 15 minutes
Cooking time: 30 minutes
Temperature:
Medium heat
Serving size:
4-6 servings
Nutritional information:
Calories: 250
Fat: 4g
Carbohydrates: 45g
Protein: 8g
Fiber: 8g
Substitutions for ingredients:
- Cornmeal can be substituted with cassava flour or yam flour.
- Fresh spinach can be substituted with kale or collard greens.
- Black-eyed peas can be substituted with kidney beans or chickpeas.
Variations:
- Add diced chicken or beef for a meaty version of the stew.
- Add more vegetables such as carrots, bell peppers, or zucchini.
- Use different spices such as turmeric, coriander, or cinnamon.
Tips and tricks:
- Wet your hands with water before shaping the banku to prevent it from sticking to your hands.
- Stir the stew gently to avoid breaking the banku balls.
- Adjust the seasoning to your taste.
Storage instructions:
Store the leftover stew in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the stew in a pot over medium heat until heated through.
Presentation ideas:
Serve the stew in a bowl with the banku balls on top.
Garnishes:
Garnish with chopped cilantro or parsley.
Pairings:
Serve with a side of fried plantains or steamed rice.
Suggested side dishes:
- Fried plantains
- Steamed rice
- Grilled vegetables
Troubleshooting advice:
- If the banku is too dry, add a little bit of water to the mixture.
- If the stew is too thick, add a little bit of water to thin it out.
Food safety advice:
- Make sure to cook the banku and stew thoroughly to avoid any foodborne illnesses.
- Store leftovers in the refrigerator and reheat them properly before consuming.
Food history:
Banku is a traditional Ghanaian dish made from cornmeal or cassava flour. It is often served with stews or soups.
Flavor profiles:
This dish has a savory and slightly spicy flavor with a creamy texture from the banku.
Serving suggestions:
Serve the stew hot with a side of fried plantains or steamed rice.
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Region: Ghanaian