High Protein Traditional Ghanaian Kenkey
Elevate your traditional Ghanaian kenkey experience with this high-protein twist! Our High Protein Traditional Ghanaian Kenkey recipe combines the authentic tangy flavor and satisfying texture of fermented cornmeal with the added nutrition of plant-based protein powder, making it a wholesome and filling dish. Perfectly steamed in corn husks or banana leaves, each portion delivers a delightful balance of earthy flavors and a slight sourness from fermentation, a hallmark of this West African classic. With its nutrient-packed ingredient profile and versatility, this kenkey pairs beautifully with shito (spicy Ghanaian pepper sauce), fried fish, or any protein-rich side of your choice. Whether you're honoring Ghanaian culinary traditions or seeking a hearty, healthy meal, this recipe is sure to impress while supporting your high-protein diet!
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Recipe Information
Ingredients
- 4 cups Cornmeal
- 0.5 cups Plant-based protein powder, unflavored
- 6 cups Warm water
- 2 teaspoons Salt
- 8 pieces Dried corn husks or banana leaves
- 8 pieces Twine or kitchen string
Instructions
In a large mixing bowl, combine the cornmeal and plant-based protein powder.
Gradually add 4 cups of warm water to the mixture while stirring continuously with a wooden spoon to form a thick dough.
Cover the bowl with a clean kitchen towel and let the dough ferment at room temperature for 24 hours, stirring occasionally. The dough should develop a slightly sour aroma by the end of fermentation.
Once fermented, heat a large pot on low and transfer half of the dough into the pot. Stir continuously, cooking the dough for 10-15 minutes, until it thickens and becomes glossy. This cooked portion of the dough is called 'aflata.'
Remove the pot from heat and combine the cooked dough (aflata) with the uncooked dough in the mixing bowl. Mix thoroughly to create an even consistency.
Season the dough mixture with salt, ensuring it is evenly distributed.
Take a corn husk or banana leaf, and place a portion of the dough (about 1 cup) in the center. Fold the husk or leaf around the dough to form a tight rectangular or cylindrical package. Secure the package with kitchen twine. Repeat this process for the remaining dough.
In a large stockpot, add enough water to fill the pot halfway and bring it to a boil. Arrange the wrapped kenkey packages in the pot, ensuring they are tightly packed to avoid unraveling during cooking.
Cover the packages with additional corn husks or leaves if desired, then place a clean, heavy plate or a steamer basket on top to weigh them down and keep them submerged.
Cover the pot with a lid and steam the kenkey packages over medium heat for 1.5-2 hours, checking occasionally to add more water if necessary.
Once cooked, remove the kenkey from the pot and allow it to cool slightly before unwrapping.
Serve warm with shito (Ghanaian pepper sauce), fried fish, or any protein-rich side dish of your choice.
Nutrition Facts
Calories |
3440 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.2 g | 50% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5576 mg | 242% | |
| Total Carbohydrate | 643.2 g | 234% | |
| Dietary Fiber | 62.4 g | 223% | |
| Total Sugars | 4.8 g | ||
| Protein | 136.8 g | 274% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 216 mg | 17% | |
| Iron | 41.6 mg | 231% | |
| Potassium | 1536 mg | 33% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
