Nutrition
Fufu and Light Soup
Fufu and light soup is a traditional Ghanaian dish; it is delicious food that you won’t want to miss out on when it comes to Ghanaian cuisine.
Light soup is tomato based. Fish, goat, lamb, chicken, beef, or pork can all be used to make this light soup.
Basically, Fufu in Ghana is derived by combining cassava and plantain.
Ingredients
Fresh tomatoes
Beef/Goat meat/ Chicken/ Lamb meat
Fresh fish (tilapia or catfish)
Tomato paste
Chili peppers
2 large onions
3 spoonful of salt
Seasoning
3 teaspoonful of ginger and
garlic
4 fingers of okro
Fufu Ingredients
Fresh cassava
Unripe plantain
How to make Ghana Light Soup
-First of all clean your fish, remove the gills and the innards then rinse in clean water and set aside. Thereafter, wash the meat and equally keep it aside.
-Secondly, blend your ginger, garlic, onion, seasoning cube, salt, and spices, scoop some quantity into the fish and marinate the fish, cover and set aside.
-In a pot containing the meat pour the remaining blended garlic and ginger mixture, add the tomato paste, salt, bay leaf, with more water, cover and cook for about 10 minutes.
-Thirdly, wash your tomatoes, onions, and pepper and remove the stem of pepper, scrap off the onion head.
-Place fresh tomatoes, onions, pepper into a clean pot and pour 1 cup of water into the pot and bring to boil.
-Next is to remove the fresh tomatoes, pepper, and onions from heat and blend. Ensure you don’t discard the boiled water from the tomatoes rather use it to blend the tomatoes; or pour into the meat, add more water.
Finally, bring soup to a simmer over low heat for like 15 minutes then add the fresh fish; clean your okra/ okro and add into the cooking pot, cover and cook to doneness.
Optional: Sieve the soup if you like to get the clear light look of the soup else skip the process.
Light soup is ready.
How to make Ghana Fufu
On the same note, cassava flour can be used in place of fresh cassava tubers.
First of all, peel the skin of your cassava tuber and plantains then boil for about 25-30 minutes to tender.
Secondly, using a mortar and pestle which is the major instrument for local pounding, or use a Yam pounder machine to pound it.
Start with the plantain, thereafter add the cassava, sprinkle some water as you pound for easy pounding until a smooth paste is achieved; Your smooth fufu is ready.
Source: shopafricausa.com
Ingredients
-Oil
-1 large onion
-2 cups of rice
-Salt
-2 cups of wheat
Preparation
-In a medium saucepan, heat oil over medium-low heat
-Add the onion and cook, stirring frequently, until soft and turns golden brown
-Wash rice and wheat and put into pan. Sauté for two to three minutes, until toasty and fragrant
-Add water and salt and allow to boil.
– Reduce heat to low and allow to simmer for 10 to 15 minutes until rice is tender and the water is absorbed.
-Taste the rice/wheat; if it is still a bit firm, add a few more tablespoons of water and cook a few more minutes.
-When the rice/wheat is ready, take it off the fire and serve hot
Benefits of wheat
–Improves digestion: High levels of insoluble fibre- wheat promotes regular bowel movements, prevent constipation, and support a healthy gut microbiome.
-Supports heart health: Whole-grain wheat helps lower LDL (bad) cholesterol, reduces blood pressure, and decreases the risk of stroke and heart disease.
-Aids weight management: Complex carbohydrates and dense fibre slow digestion, increase feelings of fullness, and help prevent sharp blood sugar spikes.
-Lowers type 2 diabetes risk: Steady glucose release and minerals like magnesium improve insulin sensitivity.
– Provides essential vitamins and minerals: Wheat supplies B vitamins, iron, magnesium, phosphorus, zinc, and selenium, which help build bones and boost immune function.
–Delivers Antioxidants: Compounds like phenolic acids, ferulic acid, and lutein protect cells from oxidative stress and support eye health.
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Ingredients
-4 cups of crushed corn
-1 cup of sugar
Method:
-Soak crushed corn for two or more days to ferment
-Boil the fermented corn for about 20-30 minutes until foamy substance is dried up
-Pour sugar in a saucepan and heat until almost burnt
-Strain water from the boiled corn and pour in the saucepan containing sugar
-Use a strainer to strain the chaff
-Allow to cool and store in refrigerator
– Serve with milk
By Linda Abrefi Wadie
