Let’s paint a picture: imagine a world where most people living on ultra processed food are worried about those eating a plate full of natural ingredients. It sounds funny, but that’s usually how most people react to veganism—a plant-based lifestyle devoid of animal protein that many still look at with a bit of a side-eye.

If you look at a typical Ghanaian plate today, you’ll usually see a bright red or deep brown stew, mostly because we’ve grown so fond of using tin tomatoes in almost everything we cook. But if we look back at our roots, Ghanaian food is traditionally so much more than that.

Our local kitchens used to be full of vibrant greens, like kontomire (cocoyam leaves), ayoyo (jute leaves) and a host of other nutrient dense greens which make for some of the most nutritious soups and stews you can find. Somewhere along the way, those fresh leafy greens were pushed aside for the convenience of tomato stew, prepared mostly with imported tin tomatoes.

The irony is that many of these imported brands aren’t even made with just natural tomatoes; they often contain a long list of additives and combined ingredients just to get that artificial glow, which now gives a bright red color to almost every dish.

When it comes to the protein bit of our dishes, it’s almost a comic fact that you can’t easily convince a Ghanaian to eat their bowl of fufu or banku without it being “decorated” with animal protein. In fact, the only plant protein the average Ghanaian really knows and is likely to add to their soup or stew is mushrooms.

Beyond that, the animal protein is always the “celebrity” on the meal. Because this is how most of us grew up eating and there’s a common feeling that a meal isn’t complete or healthy without that piece of meat or fish. This is exactly why every vegan can’t escape the famous question: “But where do you get your protein?”

The truth is, protein is rarely a concern for vegans because plant-based sources are so abundant. Forget the myth that a plant-based diet is ‘just eating grass’, it’s far more exciting than that!

Here are five delicious, authentic, and plant-based Ghanaian dishes you likely already know and love.

1. Red-Red (gob3)

This popular Ghanaian street food is the ultimate vegan crowd-pleaser. A hearty bean porridge or stew made with black-eyed peas, served with a side of gari (cassava granules) and palm oil that gives the dish a natural red color from which it gets its name “Red Red”. When paired with golden, tender fried ripe plantains and some succulent avocado, it becomes a protein-packed powerhouse that satisfies every craving without a single piece of meat.

2. Corn or Cabbage TZ with Ayoyo(Jute leaves) Soup

Tuo Zaafi (TZ) is a beloved Northern staple traditionally made from corn or millet flour and served with soup. Here, it is served with some savory Ayoyo soup crafted from nutrient-rich jute leaves and a side of palm oil stew. For an ultra-healthy twist on this favorite, try swapping the traditional grains for Cabbage TZ— made from blended cabbage, thickened with psyllium husk and cooked much faster than traditional TZ, making it a quick and nutritious choice .  

To replace the excessive animal protein usually served with the meal, you can add mushrooms, which provide a perfect plant-based protein and a wonderful earthy flavor.

This creates a meal that is light, 100% plant-based, and incredibly rich in fiber making it a perfect way to enjoy the delicious flavors of Ayoyo and TZ without the heavy carbohydrate load.

3.  Waakye (Rice and Beans)

Waakye is arguably the most popular street food in Ghana, a beloved staple that brings people together at all hours of the day. It is a brilliant combination of rice and beans, traditionally cooked with dried sorghum stalks to achieve its iconic deep burgundy color.

It is often served with sides like spaghetti, gari, salad, tomato stew, and shito(hot pepper sauce). By pairing it with some crunchy fried oyster mushrooms and a generous portion of salad, you get a filling, high-fiber meal that is 100% plant-based and incredibly satisfying.

Although buying this iconic street food usually involves waiting in long, winding queues, every Ghanaian knows the flavourful taste is always worth it.

4. Local Rice and Homemade Tomato Paste Stew

Rice is one of the most common staples enjoyed in Ghanaian homes, traditionally served with a vibrant red tomato stew and a piece of fried meat or fish — a combination popularly known as “rice and stew.” While Jollof rice might be the star of every Ghanaian party, white rice and tomato stew is easily the second most requested dish on any event menu.

To make this appetizing meal fully plant-based, healthier and inviting, start by replacing the store-bought tin tomatoes with a rich, homemade tomato paste. When cooked in some coconut oil and seasoned with cayenne pepper, it achieves that deep red color and a much more authentic flavor. For the base, swap overly processed perfumed white rice for nutrient-dense Ghanaian local rice.

To finish, serve it with a side of steamed vegetables and add mushrooms or soya chunks to elevate the protein level, creating a meal that is as healthy as it is delicious.

5. Plantain and kontombire (cocoyam leaves) stew

Beyond being incredibly scrumptious, what truly makes vegan cuisine stand out is the artful arrangement of ingredients on the plate. A perfect example is this boiled unripe plantain served with kontomire stew. By using a beautiful plating technique and adding a side of fresh avocado and crispy spiced soya chunks, you create a dish that is as visually stunning as it is highly nutritious.

This combination offers a satisfying balance of healthy fats, fiber, and plant-based protein, proving that traditional meals can be elevated into a gourmet, meat-free experience.   

conclusion

By choosing these plant-based alternatives, we not only distance ourselves from processed ingredients and reduce the risk of lifestyle diseases, but we also support local farmers and protect our environment, reclaiming a healthier and more sustainable culinary heritage for the long term.

Note: All featured dishes were created by the author, a certified vegan chef.

Author: Hawa Mutawakilu, Freelance food journalist and sustainable lifestyle advocate.