🍽️ Stretch That Stew!

Tomato stew is a staple in many Ghanaian homes—and across cultures, soups and stews play a similar role: flavorful, nourishing, and full of potential. Whether you’ve just made a fresh pot or you’re staring at leftovers from Sunday dinner, this week is all about getting the most out of every spoonful.

Don’t let your delicious stew or soup sit idle in the fridge—stretch it into new meals!

At the heart of many Ghanaian meals is the rich, savory, and deeply flavorful Ghanaian tomato stew—a true kitchen essential. This beloved stew is more than just a sauce; it’s a main dish component, a flavorful base, and the perfect complement to everything from rice to boiled yam to fried plantains.

This week, we’re putting the spotlight on Ghanaian tomato stew—while also offering ideas that can be adapted to other stews and soups across cultures.

We’ll explore creative, budget-friendly ways to repurpose this one pot of goodness into entirely new or modified meals. From cozy rice pairings and unexpected breakfast ideas to protein-packed upgrades, these stretch tips will help you:

  • Save time

  • Reduce waste

  • Keep your family fed and happy

Let’s get the most out of every spoonful—without losing flavor, culture, or joy.

💡 Bonus: We’ll also include tips for making your stew stretch further for those managing chronic illnesses, with lighter options and heart-health-friendly swaps.

🍅 What is Ghana Tomato Stew?

How It’s Made

Ghanaian tomato stew starts with fresh, simple ingredients and a slow-cook method that develops deep, rich flavor.

 

Base Ingredients

  • Fresh tomatoes

  • Tomato paste

  • Red bell peppers

  • Onions (some blended, some sliced for frying)

  • Garlic

  • Ginger

Color & Sweetness Boost:
Steam 1 beetroot or 2 carrots with the vegetables before blending. This naturally deepens color and sweetness—especially helpful when tomatoes are out of season.

Step-by-Step Process

  1. Wash & Rough-Chop tomatoes, peppers, onions, garlic, ginger, and beetroot or carrots.

  2. Steam until tender. (Soft veggies blend smoother and cook faster later.)

  3. Blend to a smooth puree.

  4. Sauté aromatics: Heat a little vegetable oil; add sliced onions and a few spoonfuls of tomato paste. Fry until paste darkens slightly and onions soften.

  5. Add blended mix and cook low and slow, stirring occasionally, until reduced and flavor concentrates.

  6. Season & simmer (see below). I like to add a pinch of curry powder here to deepen aroma and complexity.

Seasoning Layer: Build Your Flavor

  • Herbs: Thyme, bay leaf, oregano, basil (fresh or dried).

  • Optional Boosters: Cloves, curry powder, smoked paprika, a pinch of cinnamon, or your favorite spice mix.

  • Savory Base: Use low-sodium bouillon, Better Than Bouillon, or homemade stock.

  • Heat: Chili powder or fresh chilies (habanero, scotch bonnet, or your preferred heat level).

Flavor Power Move

Steam or lightly simmer chicken, goat, beef, or turkey separately. Add the cooking liquid (stock) to your stew. You get rich depth without extra oil.

Why It’s a Pantry Staple

This one stew becomes the base for so many West African favorites:

  • Jollof Rice: Rice cooked in a seasoned tomato stew base with onions, peppers, and spices. Smoky, savory, crowd-pleasing.

  • Waakye: Rice and beans cooked together (often with dried millet leaves for color and depth), perfect with stew on the side.

  • Beans Stew (Red Red): Black-eyed peas in a rich tomato-onion sauce. Often served with fried plantains, rice, or yams.

Quick Heart-Healthy Stew Tips

Use less oil: 2–4 Tbsp is plenty; let slow simmering build flavor. Consider avocado or olive oil.
Lighten the salt: Reduce bouillon/seasoning powders. Lean on fresh herbs, garlic, onions, and homemade stock.
Add veggies: Carrots, bell peppers, mushrooms, zucchini—boost fiber, color, and volume.
Choose lean proteins: Skinless chicken or turkey; add eggs, beans, lentils, peas, or tofu for budget-friendly protein.
Try plant-based: Tofu, tempeh, chickpeas, or lentils stretch the pot and support heart health.
Watch the paste: Use low-sodium or homemade tomato paste; balance with plenty of fresh tomatoes/peppers.
Batch & freeze: Cool, portion, and freeze in meal-ready containers for quick heat-and-serve nights—and built-in portion control.

🥄 3 Delicious Ways to Stretch Ghana Tomato Stew

1️⃣ With Rice or Pasta (Classic Pairing)

  • Scoop over white rice, brown rice, quinoa, or pasta of choice
  • Serve with coleslaw, salad, or air-fried plantain

💡 Tip: Store stew and grains separately to keep textures fresh.

2️⃣ Ghana-Style Jollof Pasta or Jollof Rice

If balance had a flavor… it’d be jollof, plantains, chicken, and creamy slaw on one plate

 How is how to use stew as a base for jollof 
  • Cook rice or pasta directly in the stew with added seasonings
  • Add proteins: chicken, tuna, boiled eggs, or smoked fish
  • Mix in veggies: carrots, green beans, bell peppers

🔥 Stretch Hack: One pot = multiple servings. Great for weekly meal prep!

3️⃣ Dip or Sauce for Snacks

  • Serve with kelewele, yam fries, cassava chips, or roasted sweet potatoes
  • Use as a spread on toast or as sauce for grilled meats and flatbreads

🎉 Entertaining Tip: Serve warm as part of a snack board or appetizer spread. 

A true West African classic—crispy fried yam and sweet plantains served with rich, spicy tomato stew. One platter, endless comfort.

🩺 Healthy Swaps for Stew Lovers Managing Diabetes or High Blood Pressure

  • Go easy on oil: Reduce to your preference and choose heart-healthy oils like olive or avocado oil.

  • Lighten the salt: Skip high-sodium seasoning cubes. Use fresh herbs, garlic, ginger, and low-sodium broth or bouillon instead.

  • Add fiber: Boost nutrition and fullness with chopped veggies, beans, or lentils.

  • Choose lean proteins: opt for skinless chicken, turkey, eggs, tofu, or legumes.

  • Balance your base: Combine tomato paste with fresh tomatoes, bell peppers, and steamed carrots or beets—no sugar needed.

  • Portion smart: Freeze in small containers to help manage blood sugar, sodium intake, and portion control.

💡 Stretch Tip:

Store stew and cooked grains like rice or pasta separately to avoid sogginess and preserve freshness. Mix and match throughout the week!

💬 Let’s Chat!

Tried this stretch? Tag me @TheStretchPantry25 on Instagram!
Got a question or tip? Email me: thestretchpantry@gmail.com
Comment your favorite ways to repurpose stew.

📣 Up next: The Real-Life Meal Stretching Mindset. Don’t miss Week 4.

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