The most nutrient-rich plant-based meals most people miss

When people think of "superfoods" they often picture imported berries and powders. Some of the most nutrient-rich plant meals in the world are sold in every Accra market. Here are seven that most people overlook, and why they work.

1. Kontomire stew with ampesi

Kontomire (cocoyam leaves) is a dark leafy green, which means folate, vitamin A and plant iron. Cooked down with tomatoes and peppers, the vitamin C helps your body absorb that iron. Served with boiled yam or plantain (ampesi), it is a balanced plate of greens and slow-release energy. Cocoyam leaves must always be cooked well: raw, they irritate the mouth and throat.

2. Red red (beans with plantain)

Black-eyed peas stewed in tomato with fried or boiled ripe plantain. Beans are one of the best plant sources of protein and fibre, and plantain adds potassium. Ask for it without fish and go easy on the oil, and it is one of the most complete plant meals Ghana has.

3. Hausa koko with koose

Spiced millet porridge with bean fritters. Millet is a whole grain, and the black-eyed peas in koose add protein, so together they make a filling, high-protein breakfast. Keep the sugar in the koko light.

4. Groundnut soup with mushrooms

Groundnuts (peanuts) bring protein, healthy fats, vitamin E and magnesium. Mushrooms add a meaty texture and B vitamins. With omo tuo (rice balls) it is a complete, comforting meal. It is also one of our signature dishes.

5. Garden egg stew

Garden eggs are low in calories and rich in fibre. Stewed with onion, tomato and pepper, and served with boiled yam or brown rice, they make a light meal that still satisfies. It is a good dish for hot days.

6. Okro stew with banku

Okro's natural thickness comes from soluble fibre, the kind linked with steadier blood sugar and cholesterol. Made without fish (we use mushrooms), it pairs with fermented corn and cassava banku for a filling, traditional plate.

7. Tigernut drink and sobolo

Tigernut milk is naturally creamy, with fibre and minerals. Sobolo, made from hibiscus flowers with ginger, is refreshing and full of plant pigments. Both are best with little or no added sugar. The WHO advises keeping free sugars under 10% of daily energy.

What these meals have in common

• A legume or groundnut for protein.
• A dark green or colourful vegetable for vitamins and iron.
• A whole grain or root for energy.
• Tomato, pepper or citrus to help absorb plant iron.

That pattern matches Ghana's own 2023 dietary guidelines, and it is how we plan every meal plan. See which of these are on our menu this week.