Low Sodium Traditional Ghanaian Kenkey
Discover the wholesome taste of Low Sodium Traditional Ghanaian Kenkey—a lighter twist on this beloved West African staple. This recipe features a naturally fermented cornmeal dough, gently cooked to achieve its signature tangy flavor and smooth texture, and encased in fragrant plantain leaves for a delightful, earthy aroma. The process may take time, with 24 to 48 hours of fermentation and a final three-hour steam, but the result is worth the wait: a healthy, low-sodium version of traditional Kenkey that's perfect for pairing with grilled fish, hearty stews, or zesty condiments. Ideal for those seeking an authentic Ghanaian dish with reduced salt content, this recipe brings rich cultural flavors to your table.
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Recipe Information
Ingredients
- 4 cups Cornmeal
- 3 cups Warm water
- 8 leaves Plantain leaves
- 1 roll Twine or kitchen string
Instructions
In a large mixing bowl, combine the cornmeal with 2 cups of warm water. Mix well to form a thick dough.
Cover the bowl with a clean kitchen towel and let the dough ferment at room temperature for 24 to 48 hours. The time will depend on your room temperature, with warmer conditions leading to faster fermentation. Stir the dough occasionally during this period.
Once the dough is fermented, divide it into two equal portions. Set one portion aside.
Take the other portion and transfer it to a large pot. Add 1 cup of water and cook over medium heat, stirring constantly to prevent clumping. Cook until the dough thickens into a smooth, semi-solid consistency (about 10–15 minutes). This is known as the 'aflata' in Kenkey preparation.
Remove the cooked portion from the heat and allow it to cool slightly. Gradually mix it into the uncooked portion of the dough until well combined. Knead thoroughly to achieve a uniform consistency.
Divide the combined dough into 6 equal portions. Shape each portion into a ball or log.
Lay out the plantain leaves, overlapping two leaves if necessary to create a larger wrapping surface. Place one dough ball in the center of the leaf. Wrap the dough securely and tie the bundle with kitchen twine.
Repeat the wrapping process for the remaining dough portions.
In a large pot, arrange the wrapped Kenkey bundles. Add enough water to the pot to submerge the bundles halfway. Place a few leftover plantain leaves on top to trap steam.
Cover the pot and cook the Kenkey over medium heat for about 3 hours, checking periodically to ensure there's enough water in the pot. Add more boiling water as needed to maintain the water level.
Once cooked, remove the Kenkey bundles from the pot and allow them to cool slightly before serving.
Serve warm with your choice of fish, stew, or spicy condiments.
Nutrition Facts
Calories |
3260 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.4 g | 42% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 68 mg | 3% | |
| Total Carbohydrate | 699.2 g | 254% | |
| Dietary Fiber | 68.4 g | 244% | |
| Total Sugars | 4.8 g | ||
| Protein | 62.8 g | 126% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 52 mg | 4% | |
| Iron | 24.0 mg | 133% | |
| Potassium | 2996 mg | 64% | |
*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.
