Ghanaian foods that are already plant-based

Some people think plant-based eating is a foreign idea. In fact, much of what Ghanaians eat every day is already made from plants. The meat or fish is often a side, not the heart of the dish.

Naturally plant-based

• Kelewele: spiced fried ripe plantain with ginger and pepper.
• Ampesi: boiled yam, plantain or cocoyam, usually with kontomire or garden egg stew.
• Waakye: rice and beans cooked with sorghum leaves. The rice and beans are plant-based; the sides are where animal foods appear.
• Koose: black-eyed pea fritters, sold with hausa koko in the morning.
• Hausa koko: spiced millet porridge.
• Tom brown: roasted grain porridge.
• Roasted plantain with groundnuts: the classic street snack.
• Fresh fruit: pineapple, pawpaw, mango, watermelon, oranges and coconut water.

Easy to make plant-based

These dishes are traditionally made with meat or fish, but the base is plant-based and a plant version is simple:

• Red red: black-eyed peas and plantain. Just leave out the fish.
• Jollof: cook it with vegetables or mushrooms instead of meat stock.
• Groundnut soup and light soup: use mushrooms and vegetables for body and flavour.
• Okro stew and kontomire stew: both work well with mushrooms in place of fish.
• Kenkey: have it with pepper sauce and avocado instead of fried fish.

Hidden animal ingredients to ask about

• Shrimp powder and dried fish (including momoni and koobi), often added to stews and soups for flavour.
• Stock cubes. Many are chicken, beef or shrimp flavoured. Check the label.
• Egg in some breads, pastries and "vegetable" fried rice.
• Butter or lard in some baked goods.

When ordering anywhere, ask: "No fish, no meat, no shrimp powder, no egg, please."

The bigger picture

Ghana's 2023 Food-Based Dietary Guidelines encourage more legumes, vegetables and fruit. Much of that is simply traditional Ghanaian food. At Vegan King we cook these classics every day with no meat, fish or dairy, so you do not have to check. See our Ghanaian Classics.