Waakye is a delicious and nutritionally rich food. and some believe it is a combination than can help stamp out malnutrition from the world! There has been a lot of articles including this here that show the benefit of this combination.
The pair of rice and beans has been
known to man for centuries. Perhaps the two major reasons are that in many
parts of the world they are inexpensive and a highly nutritious pair. The beans
is the most nutritious part, rich in protein, fiber, antioxidants, magnesium,
iron, potassium, the list goes on. Suitable for vegans, vegetarians, diabetics
and any on a low carb diet. The rice the other part of the pair is rich in
carbohydrates that means, it aids the brain to carry out its functions and
provides the energy we use for everyday activities.
This Rice and beans combo are popular in West Africa. Waakye is a Ghanian side dish and very easy to cook. What I love the most about it, is the simplicity of ingredients. Four ingredients and you would create this delicious recipe often served with a pepper sauce called shitor.
The name Waakye(pronounce wa-she) is the word for millet in the Ga language. Dried millet leaves are added to this great meal to give it its flavour and unique colour. The ratio of beans to rice varies from person to person, for this recipe I have used a 1 to 2 ratio of beans to rice. However, you could adjust quantities as desired.
The choice of beans for this also varies. Many would use the black eye beans, or the brown beans common in most of that region. The red kidney beans or black beans could be used if you cannot find the black eye beans or you already have them in your pantry.
Want to know how to cook this? Let us go to the recipe.
The waakye is delicious on its own, and you could add to your salad, and it would be highly nutritious and filling.
The most popular way of serving the waakye is with shitor sauce, a pepper sauce made from onion, pepper, garlic, fish, dried prawn. The sauce is dark brown. Although, other variants of shitor sauce could be green or red and sometimes cooked with no oil, which potentially could be the healthier option. However, the colour on the recipe here is the most common method of preparation. Please find below the recipe for the shitor sauce.
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