On 20th. December 2013, the United Nations General Assembly (UNGA) proclaimed the year 2016 as the International Year of Pulses or legumes. The impressive activities organised by FAO in celebrating the 2016 Year of pulses/legumes led the UNGA to designate February 10 as World Pulses/legumes Day which we are commemorating today. Pulses or legumes, among which Beans is the most popular for us in Ghana has in many ways over centuries been vital for sustainable agriculture and healthy nutrition.
- Pulses/Legumes provide essential nutrients and support healthier diets;
- Pulses/legumes also support resilient farming systems; making this crop family a key source of nourishment for humans and the soil all over theworld.
This year’s celebration of World Pulses (Beans) Day is of special significance for us – the Meatless Monday Movement because the day, which is today falls on Monday, a day in the week which all adherents of the MM practice are expected to abstain from meat and meat products and consume more plant-based meals including pulses/legumes for good health and the health of the environment. Beans is the champion crop from the pulses/legume’s family known to Ghanaians and the four main varieties are” Black eye beans or White beans, Red beans, Bambara beans and Soya beans.
Black eye beans, Red beans and Bambara beans are loved by Ghanaians for the great plantbased meals they are used to prepare in Ghana.
Koose or beans cake is a spicy beans cake made with either red beans or black eye beans flour. Onio, ginger, pepper and other spices are blended with the beans flour to produce this tasty plant-based meal. Koose or Agawu is a typical West African breakfast meal taken with millet or maize porridge. Its also served as snacks with cocoa drink or tea.
Yor ke gari / Aboboe is a simple and popular meal made of cooked red or black eye beans and ‘gari,’ just as the name suggests. Palm oil ‘zomi’ and fried ripe plantain give it an added name ‘red-red’ or korkor and beans. The young people of the cities in Ghana have decided to add egg to this rich and inexpensive meal and therefore call it Gobe (Gari, Oil, Beans and Egg).
Bambara Beans cooked to soften and eaten with Tatale is in a class of its own. The Tatale is made with overly ripe plantain mashed with maize flour and added spices – ginger, onions, hot pepper and fried. These beans-based meals could be taken as breakfast or lunch meals.
Rice and Beans ‘Waakye popularly referred to as Ghana’s super food is the preferred breakfast for those who want to have a heavy breakfast. This meal which is cooked as a combination of rice and red beans or black eye beans can be served with tomatoes and pepper sauce/ stew with smoked or fried fish and egg. A top-up with vegetable salad (a mixture of green vegetables makes Waakye a truly healthy and tasty meatless meal.
Ayikple (Beans porridge) is a rare delicious beans-based meal mostly eaten by of the Ewes of Volta Region and neighbouring Togo and Benin. Rare, because its not a daily meal and like the aprapransa of the Akan and Ga communities it is cooked and consumed when the occasion demands -festive etc. Cooked Red beans or Black eye beans, mixed with coconut milk, corn flower and spices and cooked in one pot produces this delicious lunch meal. Ayikple goes very well with anchovies (popularly known as Keta school boys) stew.
Beans stew and boiled yam. This is a simple but delicious and rich lunch meal. Tomatoes, ginger, Kpakpo Shito, onions, and other spices blended together and stewed with palm oil (zomi) and cooked red or black eye beans gives you the beans stew. Herrings or any fish of choice may be added to the beans stew. Enjoy your beans stew and boiled yam.
MESSAGE OF THE WEEK
Beans is an excellent source of dietary fiber, protein, B vitamins, and many other important vitamins and minerals. It can help reduce blood sugar, boost heart health, and maintain a healthy gut
Beans contributes to improving and sustaining soil fertility through atmospheric nitrogen fixation. Beans are part of the common crop systems and contributing agroecosystems health by breaking diseases and pest cycles in cereals and root/tubers dominated cropping systems
Make Beans-based Meals Your Choice for a Healthier Life A Happy Healthy World Pulses Day!
Reduce meat consumption and eat more plant-based foods on Mondays for a healthier life. Save your life- Save the Environment!
