African · Breakfast · Lunch · Dinner
Ghanaian Egg Stew
A vibrant West African stew of fresh tomatoes, onions, ginger and a gentle kick of scotch bonnet, with soft ribbons of scrambled egg folded through. It is light on oil but full of flavour, and perfect with boiled yam, plantain or rice.
- Prep
- 15 min
- Cook
- 30 min
- Total
- 45 min
- Serves
- 4
Calories come from: Carbs 28% · Fat 52% · Protein 20%
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Ingredients
For 4 servings- 2 tbsp27 gVegetable oil
- 2 medium220 gOnions, thinly sliced
- 6 medium720 gRipe tomatoes
- 1 medium120 gRed bell pepper, diced
- 2 tbsp32 gTomato paste
- 1 small8 gScotch bonnet pepper
- 1 tbsp grated6 gFresh ginger
- 3 cloves9 gGarlic
- 1 tspCurry powder
- 1 tspDried thyme
- 6 large300 gEggs
- 1 tsp6 gSalt
- 1/2 tspBlack pepper
- 1/4 cup60 gWater
Steps
- 1
Roughly chop the tomatoes and blend them with the ginger, garlic and scotch bonnet until smooth.
- 2
Heat the oil in a wide pan over medium heat.
- 3
Add the sliced onions and cook for 5 minutes until soft and lightly golden.
- 4
Stir in the tomato paste and cook for 2 minutes until it darkens slightly.
- 5
Pour in the blended tomato mixture, then add the diced bell pepper, curry powder, thyme, salt, black pepper and water.
- 6
Simmer uncovered for 15 to 18 minutes, stirring now and then, until the sauce thickens and the raw tomato taste is gone.
- 7
Crack the eggs into a bowl and beat them well.
- 8
Pour the eggs slowly over the simmering stew and leave undisturbed for 1 to 2 minutes.
- 9
Gently fold the eggs through the sauce and cook for 2 to 3 minutes more, until no runny egg remains.
- 10
Taste, adjust the seasoning and serve hot.
Swaps, storage and make-ahead
Swaps
- For a vegan version, replace the eggs with crumbled firm tofu seasoned with a pinch of turmeric, folding it in at the end and simmering until heated through.
- Use two 400 g cans of chopped tomatoes instead of fresh tomatoes when good ripe ones are hard to find, and simmer a few minutes longer to cook off the canned taste.
- Swap the scotch bonnet for half a teaspoon of chilli flakes, or leave it out entirely, for a milder stew.
- For a lighter dish, use 4 whole eggs plus 4 egg whites in place of the 6 eggs.
Storage
Refrigerate leftovers in a covered container within 2 hours and eat within 3 to 4 days, reheating gently until steaming hot all the way through. The egg turns rubbery after thawing, so it is best not to freeze this stew.
Make ahead
Make the tomato sauce through step 6 up to 3 days ahead and keep it in the fridge, or freeze it for up to 3 months. When ready to eat, bring it back to a simmer and add the beaten eggs fresh.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: EggsMustard
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (378 g) | Per 100 g | |
|---|---|---|
| Calories | 244 kcal | 65 kcal |
| Protein | 12.6 g | 3.3 g |
| Carbohydrates | 17.8 g | 4.7 g |
| of which sugars | 9.8 g | 2.6 g |
| Fiber | 4.6 g | 1.2 g |
| Fat | 14.6 g | 3.9 g |
| of which saturated | 3.5 g | 0.9 g |
| Sodium | 707 mg | 187 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
