Koose

Published

4 years ago

October 15, 2022

• Koose

Koose(bean cakes) also known as ‘Akara’ is a traditional meal in Ghana consumed mostly by people from the Northern part of Ghana.

It is one delicacy eaten anytime of the day. But it is mostly eaten withHausa kooko as breakfast.

Every morning, it is common to see lots of buyers from all walks of life in a queue to purchase this delicacy.

Koose is prepared from ground beans or cowpeas.

Ingredients for koose

4 cups of black –eyed beans
2 large onions
2 tablespoonfuls of powdered pepper
3 eggs
Chopped spring onions (if preferred)
Cooking oil
Salt

Preparation

Pour beans in water and soak for 30minutes
Pour the water out then put beans in blender. Add enough water to it.
Don’t fully blend beans. Remove the skin using the blender by pushing the stop or pause button every minute when you start blending. Do that 3-4 times.
Pour beans into a large bowl and add more water. Rub the beans in your hands to take off the skin.
Drain the water along with skin on top of beans. Make sure all the skins are removed
Pour skinless beans in blender, add pepper, onion and salt. Add enough water to blend until smooth.
Pour blended mixture into bowl, add eggs then hand-whisk for 2-3minutes. This process will make the mixture fluffy.
Set aside a mixture of egg, chopped spring onions and four teaspoons of blended mixture for garnishing.
Heat oil under medium heat until hot then scoop in the batter with a spoon. Garnish top with the set aside mixture.
-Turn koose over when it starts to brown at the bottom. Fry the other side until golden brown.
Remove it from oil when cooked then put it in a strainer or paper towel to drain oil
Serve koose with porridge.

Tubani

Published

5 days ago

May 30, 2026

WeeklySpectator

Tubani is a meal mostly consumed in the northern region of Ghana.

Ingredients

-Black-eyed pea flour(white beans flour) /cow pea flour

-Water

Method

-Add water to the black-eyed pea flour in a bowl and beat the mixture until it becomes fluffy

-Pour some water into a saucepan and boil

-Wash corn husk and put some at the base of the saucepan on the fire

-Put some of the fluffy mixtures of black-eyed pea flour and water into some of the leaves and wrap

-Put the wrapped food gently into the water on the fire and let it cook for some time

-Cover the top of the water in the saucepan with some of the leaves

-Cover with the saucepan’s lid and let it cook for about 20 minutes.

-Served with fried seasoned tomatoes and onions (chopped) and pepper. -Pulse.gh

Benefits of Black-eyed pea

-Rich source of plant-based protein

-Supports digestive health

-Helps manage blood sugar levels

-Promotes heart health

-Enhances bone strength

-Boosts immune function

-Supports weight management

-Improves mental health and cognitive function

Benefits of groundnut oil

Published

2 weeks ago

May 23, 2026

WeeklySpectator

Groundnut oil has essential nutrients. It is rich in monounsaturated and polyunsaturated fats, which are considered heart-healthy fats. Additionally, it contains vitamin E, an antioxidant that supports healthy skin and eyes. Groundnut oil also provides phytosterols, plant compounds that help lower cholesterol levels, and resveratrol, known for its anti-inflammatory properties.

– Heart Health
The high content of unsaturated fats in groundnut oil makes it an excellent choice for heart health. These fats help reduce bad cholesterol levels (LDL cholesterol) and increase good cholesterol levels (HDL cholesterol), thereby reducing the risk of heart diseases.
-Rich in antioxidants
Wood Pressed Groundnut oil contains vitamin E, a potent antioxidant that protects cells from oxidative stress. Antioxidants play a crucial role in neutralising harmful free radicals in the body, reducing the risk of chronic diseases like cancer and diabetes.
-Aids digestion
Groundnut oil is gentle on the digestive system, making it easy to digest. It also helps in the absorption of fat-soluble vitamins like A, D, E, and K, promoting overall digestive health.

-Boosts immune system
The presence of antioxidants and anti-inflammatory compounds in wood pressed groundnut oil enhances the immune system’s ability to fight off infections and diseases.
– Weight management
Despite being calorie-dense, cold pressed groundnut oil can be part of a balanced diet. Its healthy fat content helps in making you feel full and satisfied, reducing overall calorie intake.
– Stable at high temperatures
Groundnut oil has a high smoke point, making it ideal for deep frying and high-heat cooking methods. Unlike some other oils, it does not break down and release harmful compounds at high temperatures.
Using groundnut oil can contribute to your overall well-being. However, like all oils, moderation is key. It’s important to use any oil, including groundnut oil, in moderation to maintain a balanced and healthy diet.
In conclusion, groundnut oil stands as a testament to nature’s bounty, offering not only a delightful culinary experience but also a myriad of health benefits.