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In case you didn’t know, Ghanaian meals are among the best and healthiest you can find. From vibrant soups to wholesome stews and hearty grains, let’s explore a variety of nutrient-dense Ghanaian foods that you need to try to out:

Kontomire Stew

Kontomire stew, also known as palava sauce, is a delectable dish crafted from cocoyam leaves and enriched with ‘agushie’ (melon seeds). According to NHS UK, cocoyam leaves are rich in vitamin C, acting as a powerful antioxidant, and vitamin A, essential for maintaining good vision. The vitamin A content can fulfill up to 123% of our daily requirements, contributing to immune system support, cancer prevention, eye health, and improved digestion. Enjoy Kontomire stew paired with boiled yam and plantain or rice, providing excellent sources of carbohydrates.

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Banku with Okro Stew/Soup

This is a meal that anyone can savor. Banku is made from a blend of corn dough and cassava dough, offering a rich source of carbohydrates. Okra, a key component of the accompanying stew/soup, is low in calories and packed with essential vitamins and minerals such as vitamin C, vitamin K, vitamin A, folate, and magnesium. These nutrients, according to, contribute to overall health and well-being. The next time you find yourself in a Ghanaian home, delight in being served a plate of banku with okro stew/soup.

Image credit: Fante Dokono Wura

Beans and gari with plantain

Known locally as “gobe,” this food is incredibly popular in Ghana, enjoyed by children, youth, and adults alike. It consists of beans, gari, palm oil, and fried plantain. According to Medical News Today, beans are a rich source of protein, fiber, iron, and various vitamins, offering numerous health benefits including promoting heart, gut, and liver health. Gari provides carbohydrates, while plantain offers potassium, vitamin C, aids digestion, and boosts the immune system. It’s easy to see why this dish is beloved by so many, isn’t it?

Image credit: My Recipe Joint


Traditionally served in plantain leaves, waakye is a cherished Ghanaian food consisting of rice and beans cooked with millet leaves, offering a blend of flavors and nutrients. According to Verywell Health, millet leaves are packed with vitamins, minerals like iron, and fiber, aiding in immune system support and providing sustained energy throughout the day. Typically enjoyed as breakfast in Ghana, waakye provides a hearty start to the day, ensuring ample energy for daily activities.

Generally, Ghanaian foods are very nutritious, and packed with carbohydrates, fibre proteins, fats, etc. There are many other sumptuous Ghanaian meals and you don’t want to miss any of the dishes I mentioned. Whether you’re a seasoned food enthusiast or a curious newcomer, trying out Ghanaian foods is sure to delight your taste buds while nourishing your body with essential nutrients.

Source: Ghana/ Akugri