Cook This: 3 Ghanaian recipes from Eat with Afia, including peanut soup

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Our cookbook of the week is Eat with Afia by Afia Amoako.

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Jump to the recipes: roasted-grain date loaf, groundnut (peanut) soup and bean stew.

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A collection of plant-based Ghanaian recipes, Eat with Afia (Penguin Canada, 2026), is the first of its kind. Author Afia Amoako, a food content creator with a PhD in epidemiology, hopes many others will follow.

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"There's definitely a need for more written context when it comes to different West African cuisines," Amoako says from her home in Toronto. "People cross borders, but a lot of our culture and our history can be presented through food. And as we have many oral cultures, unfortunately, we don't have extensive information on written-down food and history, especially for Ghana itself. So, it's the first of its kind and hopefully the first of many in the future by various authors because there are a lot of stories that need to be told."

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People unfamiliar with West African cooking are often aware of a select few recipes, such as fufu or jollof rice, Amoako adds. In Eat with Afia, she shows the many choices and highlights that Ghanaian home cooking can be uncomplicated.

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"It can be as simple as grinding beans and steaming them into something, or just plain rice, or baked bread. There are so many options for every person to be able to cook from, and that is all with intentionality."

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Amoako started a food blog in 2015, when she began following a plant-based diet. By 2020, her posts about Ghanaian cooking, history and culture had amassed a following. Recognizing this growing interest ultimately led her to write Eat with Afia.

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While Ghana doesn't have a historical culture of veganism or vegetarianism, the cuisine is inherently plant-centric, says Amoako. Vegan cooking forced her to strip down her native food culture to its plant foundations. "And that really helps you to connect to climate, geography and history because that can also be tracked through the domestication, the processing of plant ingredients."

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Reflecting on 10-plus years of sharing plant-based Ghanaian food for the book "has humbled me in so many ways," adds Amoako. Travelling throughout Ghana — especially to the north — opened her eyes to the possibilities and made her more inquisitive about cooking.

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"Why am I adding salt at this time? Why do I have to cook this at a high temperature? Now I understand why my mom would tell me to make sure to cook this for a certain amount of time," says Amoako.

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"It has also brought into perspective that there's no one right way to do certain things, just because of how diverse Ghana is. It's the next village, and it's a completely different ethnic group, different culture, language, and there's beauty in that diversity."

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ROASTED-GRAIN DATE LOAF

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Makes: one 9 x 5-inch (23 x 13-cm) loaf cake

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1/2 cup packed pitted dates (5 to 6 large)

1 cup (240 mL) hot water

1 3/4 cups plant-based milk, preferably soy

1 tsp apple cider vinegar

1 1/3 cups (150 g) millet flour or fine cornmeal, dry-roasted (see note)

1 1/2 cups (180 g) all-purpose flour

1 tsp baking soda

1 tbsp baking powder

1/3 cup (60 g) sugar, plus more to taste

1/2 tsp salt

1 tsp vanilla extract

1/2 cup (120 mL) vegetable oil, plus more for greasing the pan

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Step 1

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In a small bowl, cover the dates with the hot water and let them sit for at least 10 minutes to soften.

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Step 2

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Preheat the oven to 350F (177C). Grease a 9 x 5-inch (23 x 13-cm) loaf pan with oil.

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Step 3

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In a medium bowl, mix the milk and vinegar to make a buttermilk and set aside.

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Step 4

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In a large bowl, combine the roasted millet or fine cornmeal, flour, baking soda, baking powder, sugar and salt and mix well. Drain the soaking water from the dates and use a fork to mash the dates into a paste.

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Step 5

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Mix the date paste and vanilla into the buttermilk. Add the buttermilk/date mixture and vegetable oil to the dry ingredients and fold the ingredients together until well combined.

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Step 6

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Ghanaian baked goods are not overly sweet, so taste the batter and adjust the sweetness to your preference. Pour the batter into the loaf pan and transfer to the oven.

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Step 7

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Bake for 45 to 50 minutes, until a toothpick inserted in the centre comes out clean.

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Step 8

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Let the loaf cool for about 10 minutes or until comfortable to touch and then transfer to a plate or cooling rack to completely cool before slicing. Store in an airtight container at room temperature for a few days or in the fridge for up to 1 week.

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Note: To roast either whole grains, nuts, legumes or flour, use a large stainless steel skillet or pot. Pan-roast the ingredient of choice over medium-low heat, stirring consistently, until everything turns a light, caramel brown colour and smells nutty. Do not allow the ingredients to get darker than that caramel colour, as they will continue to darken as they cool, and you don't want them to burn or turn bitter. Once fully cooled, store the roasted grains, nuts or legumes in an airtight container.

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GROUNDNUT SOUP

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Nkatiɛ Nkwan

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Serves: 6 to 8

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3/4 cup 100 per cent natural peanut butter/groundnut paste

2 tbsp tomato paste

1 1/2 cups (360 mL) hot water

Large handful of dried mushrooms

3 cubes Frozen Soup Base (recipe follows)

2 whole tomatoes

1 medium onion, halved

1 to 2 Scotch bonnet or habanero peppers, to taste

1 vegetable bouillon cube (optional)

1/2 tsp powdered fermented locust beans (dawadawa), optional

1 aidan fruit (prɛkɛsɛ), optional, toasted (see Note)

3 cups packed (about 300 g/10 oz) fresh mushrooms, preferably oyster mushrooms

One 14-oz (400-g) block firm tofu, cubed

1/2 tsp salt, or more to taste

6 to 8 whole okro/okra pods (optional), tops removed

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Step 1

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In a small pot, mix the peanut butter, tomato paste and hot water until smooth. Cover and bring to a boil over medium heat. Make sure to periodically check the peanut base and stir occasionally. Oil will start to separate to the top. Be careful, as the peanut base tends to splatter.

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Step 2

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In a large pot, combine the dried mushrooms, the frozen soup base cubes and 4 cups (960 mL) water. Bring to a boil over medium-high heat. Once at a boil, add the whole tomatoes, onion halves and Scotch bonnet pepper(s). Cook for about 10 minutes, or until the tomato skins start to peel off.

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Step 3

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Scoop out the tomatoes (with the skins), the onion, and Scotch bonnet(s) and transfer to a blender. Add 1 cup (240 mL) water and puree. Strain the mixture back into the large pot. No need to use a fine-mesh sieve; just something that will help remove pieces of unblended tomato skin and seeds.

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Step 4

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Add another 4 cups (960 mL) water and bring the soup to a boil.

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Step 5

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At this point, the peanut base should have cooked well. The splattering would have significantly reduced, and the peanut butter should be frying in its own oil. Add the cooked peanut base to the soup base. Mix and let it come to a boil. Once at a boil, reduce the heat to medium-low and simmer for 25 minutes.

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Step 6

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Add the bouillon cube (if using), fermented locust bean powder (if using), aidan fruit (if using), fresh mushrooms, tofu, salt and 2 cups (480 mL) water. Let the soup cook until the oil starts to pool at the top and the foam has subsided. These are important indicators that the soup is ready. This process can take anywhere from 20 to 40 minutes; please be patient. Undercooked groundnut soup can cause an upset stomach. The final soup should be brothy but creamy, not thick as a sauce. Taste for salt to ensure it is seasoned to your liking.

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Step 7

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If you are pairing the groundnut soup with fufu, in a small pot, combine the whole okro/okra with enough water to fully submerge and bring to a boil over medium heat. Cook for 5 to 10 minutes, until tender.

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Step 8

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Groundnut soup is best served warm. Store in the fridge for up to 1 week or in the freezer for up to 2 months. As the soup cools down, it will get thicker, so make sure to add some water to return it to its brothy, creamy texture when reheating.

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Note: To increase the flavour of the aidan fruit, toast it directly on the burner (or if you are using a gas stove, hold it near the flames with tongs) for 5 to 10 seconds on each side to release the aroma.

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FROZEN SOUP BASE CUBES

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Makes: roughly 55 to 60 1-tablespoon cubes

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3 green onions, roughly chopped

2 cups roughly chopped peeled fresh ginger

4 large garlic bulbs, broken into cloves (about 1 1/4 cups) and peeled

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Step 1

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In a food processor or blender, combine the green onions, ginger, garlic and 1/4 to 1/2 cup (60 to 120 mL) water and blend to a smooth paste.

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Step 2

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Portion 1 tablespoon of the paste into each well of an ice cube tray until all the holes in the tray are full. If you don't have an ice cube tray, line a large plate or tray with plastic wrap, spread the paste on top as a thin layer, and break it up later. If your ice cube trays can fit more than 1 tablespoon, you are welcome to make bigger cubes. You will just use fewer cubes than stated in the recipes.

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Step 3

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Cover the ice cube tray (or plate/tray) with plastic wrap and place it in the freezer.

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Step 4

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When the cubes are frozen, remove them from the ice trays and place them in a zip-top bag or container to store in the freezer. If you spread the paste on a plate or tray, you can use a knife to cut out 1 1/2-inch (4-cm) squares and place them in a zip-top bag. This way, it is easier to pull out individual cubes to cook with.

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How to use the frozen soup base: The frozen soup base does not need to be thawed to start using. For soups and stews, I generally use 3 or 4 cubes, which equals 3 to 4 tablespoons. However, if you love garlic or ginger, include more cubes in the recipes.

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Tips to speed up the process: It can be time-consuming to peel garlic and ginger for this recipe. To make things quick, I recommend buying already peeled garlic and using organic ginger, so you do not have to peel it all.

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Don't have time to make the frozen cubes before cooking? You can use 2 cloves of garlic and half a pinkie-sized amount of ginger for one frozen soup base cube.

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BEAN STEW

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Serves: 6

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1 large onion, diced

1 1/2 cups dried black-eyed peas, rinsed

1/3 cup (80 mL) red palm oil

3 cubes Frozen Soup Base (see recipe)

1 sprig of scent leaf (atiedja) or 2 large bay leaves (optional)

5 tomatoes, roughly chopped

1 to 2 Scotch bonnet or habanero peppers, roughly chopped

1 vegetable bouillon cube

1/2 tsp salt

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Step 1

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In a large pot, combine at least 5 cups (1.2 L) water (no salt), roughly one-third of the diced onion, and the beans and bring to a boil over medium heat. The onions and the unsalted water allow the beans to cook evenly.

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Step 2

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Leave the lid partially ajar, as it could boil over, and cook until the beans are tender, 1 hour or more (see Notes). If the water level dips below the level of the beans and the beans are starting to stick to the bottom and are not yet soft, add another 1 cup (240 mL) hot water.

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Step 3

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About 20 minutes into the bean cooking process, in another large pot, heat the red palm oil over medium heat. Add the rest of the diced onions and cook for 5 to 10 minutes, until soft. Add the soup base cubes and scent leaf or bay leaves (if using).

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Step 4

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In a blender, combine the tomatoes, Scotch bonnet pepper and 1 cup (240 mL) water and blend. Add to the pot with the simmering onions and palm oil along with the umami spice blend and bouillon cube. Cover the pot and cook the stew over medium heat for about 20 minutes, or until the oil starts to separate to the top and the sauce has thickened.

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Step 5

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When the beans are ready, drain off any extra liquid. Add the salt to the beans and mash one-third of the beans in the pot. Scoop all of the beans into the tomato stew.

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Step 6

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Simmer the stew over medium-low heat, stirring periodically, for another 10 to 15 minutes, until the oil starts to separate to the top and the soup looks saucy. If the stew looks dry (i.e. it is starting to stick to the bottom of the pot), add another 1/4 cup (60 mL) water and let the stew continue to cook. Taste for salt and adjust according to your personal preference.

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Step 7

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Bean stew is best served warm. Store in the fridge for up to 4 days or in the freezer for up to 1 month.

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Notes: Instead of dried beans, use two 14-ounce (400-g) cans of black-eyed peas. Rinse well and skip steps 1 and 2.

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For textural purposes, I do not recommend soaking the beans to reduce cooking time. But to speed things up, use a pressure cooker. For step 1, cook the beans with 4 1/2 cups (1 L) water along with one third of the diced onions at high pressure for 25 minutes and allow the pressure to release naturally.

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Substitutions: Black-eyed peas are the standard for this recipe; they tend to be accessible and cook faster. But if they are nowhere to be found, red kidney beans are a good alternative.

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2 cups canned plain tomato sauce or passata can replace the fresh tomatoes.

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The red palm oil creates some of the signature flavour and the colour of this dish, but if that is not available, use any vegetable oil of choice.

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Recipes and images excerpted from Eat with Afia by Afia Amoako. Copyright ©2026 Afia Amoako. Photography by Aseye Fiagbe. Published by Penguin, an imprint of Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

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