If Ghana had a national comfort food, it might just be Red Red — soft black-eyed beans simmered in rich tomato sauce, served with ripe plantain and a side of joy. But beyond the comfort, Red Red is also one of the most nutrient-dense, fibre-packed local dishes when prepared mindfully.

Too often, we think “healthy eating” means cutting out our favourites. The truth? Red Red can fit perfectly into any balanced diet — if you balance the oil, watch the portions, and let the beans shine.

The Power Behind the Beans

Black-eyed beans (cowpeas) are among Ghana’s most important legumes, and for good reason:

• They’re naturally high in plant protein and soluble fibre.

• They help stabilize blood sugar and promote fullness.

• They’re cholesterol-free and packed with iron, magnesium, and folate.

When combined with tomatoes, onions, pepper, and a touch of oil, Red Red becomes a heart-friendly, energy-boosting dish suitable for all ages.

Nutritional Highlights

Health Benefits Backed by Science

1. Legume consumption is linked to lower cardiovascular risk and better glycaemic control (FAO & WHO, 2019).

2. Cowpeas improve iron intake and support gut health due to resistant starch and soluble fibre (Abizari et al., 2021).

3. Palm oil, when used moderately, provides carotenoids and vitamin E without harmful trans-fats (Mensah & Oduro, 2020).

The Hidden Pitfalls

Traditional Red Red often goes overboard on oil — sometimes half a cup or more per pot. That’s where calories pile up.
Another trap is fried plantain, which, though delicious, can double the meal’s fat content.

The good news? You can keep the flavour while cutting the fat:

• Sauté onions in 2–3 tablespoons of oil instead of half a cup.

• Use baked or air-fried plantain for sweetness without excess oil.

• Add a handful of shredded cabbage or spinach to your stew for colour and nutrients.

How to Make Red Red Diet-Friendly

✅ Portion Control: One cup of beans stew + half a baked plantain = ideal meal size.
✅ Add Protein Variety: Pair with grilled fish or a boiled egg for extra satiety.
✅ Boost Fibre: Mix beans with kontomire or chopped garden eggs.
✅ Balance the Plate: Half veggies, quarter beans, quarter plantain.
✅ Drink Water or Sobolo: Skip sugary drinks.

Red Red doesn’t need to be greasy to taste good.
It’s a meal rooted in heritage, nutrition, and simplicity — rich enough to fill you, light enough to fuel you.

At 10-10 Foodie, we celebrate local dishes that feed both body and soul. Because eating healthy should feel like home. ❤️

By Nana Achiaa Agyapong | Food Scientist & Nutriotion Coach

References

1. FAO & WHO (2019). Sustainable Healthy Diets: Guiding Principles. Food and Agriculture Organization of the United Nations.

2. Abizari, A. R., et al. (2021). “Cowpea (Vigna unguiculata) Consumption and Nutritional Benefits in West Africa.” African Journal of Food Science, 15(6), 210-219.

3. Mensah, E. O., & Oduro, I. (2020). “Nutritional Properties of Palm Oil and Its Role in Ghanaian Diets.” Journal of Food Research in Africa, 8(4), 75-83.