How to make the best Ghanaian Soups & Stews

About Course

You will learn how to prepare the best Ghanaian Okro Stew using selected ingredients from Ghana.Prep all ingredients as follows: Prep meats ie goat, cow skin, lamb by scrubbing and wash appropriately. Prep seafood by washing thoroughly. Soak smoked fish in warm water for 10 mins and rinse.Blend marinade ingredients with 2 tablespoons of water. Chop tomatoes or use canned chopped tomatoes. Chop onions for stew preparation, and garnish, chop Okro, and blend 1/6 of chopped Okro. Dice eggplants into a brine solution to prevent oxidation. In a large pot, pour all meats with crab claws and marinade into it. Rinse blender with 1 cup of water and add to pot. Add beef base, and salt. Swirl pot with its contents to combine and set on medium heat with lid on for 30 minutes, till goat, Lamb, and cow skin are tender. Pour into a separate bowl and set aside. Set pot on medium heat and pour in red palm oil, and allowed to melt. Add onions and cured king mackerel and 1 habanero halved. Cook for two minutes and add chopped tomatoes. Cook for five minutes and add smacked fish and stir to coat fish. Add eggplants and mushrooms. Cook for 5 minutes with lid on. Add scallops, stir to combine, and add cooked meats with broth. Stir and add shrimps/prawns. Stir again and add chopped Okro. Continue to stir to activate Okro slime, and cook for 3 minutes with lid off. Add blended Okro and stir well till all ingredients are evenly distributed and add final delicate ingredients, ie smoked mackerel and gently immerse it into stew. Garnish with chopped onions and turn heat off, which allows residual heat to warm onions while keeping them crunchy and bright. Serve with banku, steamed rice, eba, yams or any staple of choice


* 8 cups chopped Okro
* 8 small egg plants diced
* 3 large onions (one in marinade blend, one chopped for stew and one chapped for garnish)
* 3 cups of chopped tomatoes
* 50 grams ginger (part of marinade blend)
* 1/2 teaspoon dry rosemary (part of marinade blend)
* 1/2 teaspoon Cameroon pepper (part of marinade blend)
* 1/2 teaspoon aniseed (part of marinade blend)
* 1/4 teaspoon black and white pepper corns
* 8 cloves of garlic (part of marinade blend)
* 2 habanero chilis (part of marinade blend)
* 2 pounds goat with skin
* 1/2 pound cow skin
* 1 pound lamb
* 1/10 pound Momoni (cured king mackerel)
* 1/4 pound smoked fish
* 2 cups shelled and deveined shrimps/prawns
* 1 pound king crab claws
* 1 small smoked mackerel skinned and deboned
* 6 scallops
* 1 cup red palm oil
* Salt to taste
* 1/2 teaspoon Roasted beef base
* 6 medium white mushrooms

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What Will I Learn?

  • Learn How To Build The Perfect Diet & Meal Plan For Improved Health, Better Weight Loss And More Muscle Gains Hi, My "Nutrition Masterclass" is designed for anyone who wants to get the most out of their diet, no matter if you're an athlete, bodybuilder or simply want to live a healthier life.

Topics for this course

15 Lessons2h

Ghanaian Stews & Soups

OKRO SOUP healthiest and tastiest8:11
Authentic Ghanaian Eggplant Abomu Recipe8:21
Ebunu Ebunu Cocoyam leaves Kontomire Soup7:54

Setting Up Your Diet

Adjusting Your Diet For Weigh Loss & Muscle Gains

Common Dieting Trends Explained

Dieting Tips & Strategies

About the instructors

4.67 (3 ratings)

11 Courses

32 students

Student Feedback


Total 1 Ratings

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Great clarity in explanations and thoroughly enjoyed the course. I had been working out for quite a while, but a few little things we might miss out from a diet perspective are covered well in detail here.

Especially loved how you structured the entire focus area of dieting into most important ones to lesser ones.