Hello hellooooo #ghanastronomists . Hope you are all doing well!! It’s been quite the journey trying to get through the final moments of my undergrad career. But soon enough, I will have the honor of graduating from THE University of Wisconsin-Madison!! Top 3 biggest accomplishments I’ve made thus far for sure! And this is only the beginning!! With graduation just around the corner, I thought it would be fun to hit you ghanastronomists with some original recipes that you can make for the week ahead! If you haven’t already, check out the first installation of Ghanastronomy Originals here where I give some tips on meal prep and a brief discussion on the origins of rice!

Speaking of rice, I honestly cannot imagine my life without it so I just had to include it in this recipe as well! But the star of the show today is cabbage stew. I will start off by thanking my mother for her knowledge and expertise when it comes to all things Ghanaian food. In fact, she is the reason why I am here sharing my love for food in the first place. And moreover, she is the one who prepared the cabbage stew that I am sharing with you today. Together with my mom’s labor of love, and my love for styling food, I present to you Cabbage Stew for my boos (yes, this one’s for you, boo!)

The best part about cabbage stew is that you can add anything you want to make it hearty and delicious! As for any stew, typically my mom would make a huge pot, portion it in several Tupperware, keep one in the fridge and pop the rest into our big freezer in the garage. When the first tupperware runs out, we’ll just grab another one from the freezer, thaw it out, heat it up, add it to rice or yam and we’re good to go. If there’s anything I’ve learned from my mother, it’s mastering the art of meal prep. Obviously we love a good freshly prepared meal, but when you’re in a time crunch and need something quick and easy, having the majority of your meal prepped ahead is the way to go.

For this particular version of cabbage stew, my mom used:

  • Cabbage
  • Tomato paste
  • egg
  • corned beef
  • flank steak
  • onion
  • scotch bonnet
  • oil
  • seasonings (salt, pepper, garlic, rosemary etc.)

If you would like an in-depth, step by step review of how to make this delectable, let me know! But for now, I will show you how I put together this delicious meal! With the help of meal prep, it took me about TWO MINUTES to whip this up.

As for the rest of the ingredients for plating you will need:

Prepared cabbage stew

Cooked jasmine rice






Now for the plating process! The first step of the plating process is to get our base (jasmine rice) ready. For a smooth outcome, get a bowl and pack it with the rice and ensure you have a leveled surface. Next, grab a plate, place on top of the bowl, and flip the bowl onto the plate.

Now that we have our rice placed perfectly on the plate, it’s time to add our prepared cabbage stew. The best part about plating is unleashing your creativity and having fun with the process. I decided to add the stew to the tops and sides of our perfectly rounded rice.

Next step step is to add some freshness! I cut up some fresh carrot into tiny little matchsticks and arranged them onto the cabbage stew. For even more freshness, I added some lemon slices for a pop of color. I also find that the balance of acidity from the lemon with the richness of the stew makes for the perfect combo.

To reinforce the rosemary added to the cabbage stew, I decided to add a few sprigs of fresh rosemary.

To top it all off, I added my favorite thing EVER invented. Of course I had to add some shito, as I do with virtually any rice dish, for some extra spice and flavor!

And finally, the nori! Every time I eat rice and shito, I love having some seaweed to go along with it as it adds a pleasant taste of the sea while complementing the shrimpy flavor profile of the shito.

And there you have it! A super quick and easy plating process with the help of meal prep! You’ve got a punch of flavors from the shito, the stew, and a nice balance of savoriness and tartness! And finally our fluffy base helps to soak in all the yummy goodness from the all the ingredients we incorporated today. If you’re looking for a hearty, satisfying meal look no further! Let me know if you try this out ghanastronomists! And don’t forget to stay tuned for more content. Now that summer’s almost on its way, you’ll be seeing a bunch more content from ghanastronomy so be on the look out!!

Much Love,

Maame Amma ❤️

One thought on “Ghanastronomy Originals: Cabbage Stew for my Boos

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