Sugar-Free Traditional Ghanaian Kenkey
Discover the wholesome delight of Sugar-Free Traditional Ghanaian Kenkey, an authentic dish that embodies the rich culinary heritage of Ghana. Crafted from fermented cornmeal, this sugar-free variation delivers the same tangy flavor that kenkey is known for, while remaining a healthier option for everyday meals. The fermentation process, spanning 24 to 36 hours, creates a distinctive depth of flavor, complemented by a combination of cooked dough and raw paste for a perfectly balanced texture. Wrapped in natural corn husks or banana leaves, these parcels are carefully steamed to preserve moisture and impart a subtle earthy aroma. Whether served with grilled fish, spicy pepper sauce, or creamy avocado slices, kenkey makes for a satisfying dish brimming with tradition. Perfect for those seeking a sugar-free take on a beloved staple, this recipe highlights Ghanaian cuisine at its finest!
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Recipe Information
Ingredients
- 4 cups cornmeal (fine)
- 4 cups water
- 10 sheets corn husks or banana leaves
- 1.5 teaspoons salt
Instructions
In a large mixing bowl, combine the cornmeal with 2 cups of water, mixing until it forms a smooth paste. Ensure there are no lumps.
Cover the bowl with a clean kitchen towel and leave the mixture to ferment at room temperature for 24-36 hours. The longer you ferment, the tangier the flavor will be.
After fermentation, set aside about one-third of the fermented cornmeal paste. This will later be used as the 'raw' portion of the kenkey.
Transfer the remaining two-thirds of the paste into a large pot over medium heat. Gradually add 2 cups of water while stirring constantly to avoid lumps. Cook the mixture into a thick, smooth dough. This should take about 10-15 minutes. Once cooked, remove from heat.
Combine the cooked dough and the raw fermented paste together in the mixing bowl. Knead thoroughly using your hands or a wooden spoon to create a consistent mixture.
Divide the dough into 6-8 equal portions. Wrap each portion tightly in corn husks or banana leaves, forming parcels. Secure the wraps with kitchen twine if needed to prevent them from opening during cooking.
In a large stockpot, place a layer of corn husks or banana leaves on the bottom to prevent burning. Arrange the wrapped kenkey parcels on top. Add enough water to the pot to partially submerge the parcels (about a third of the way up).
Cover the pot and bring the water to a boil. Reduce the heat and simmer the kenkey for 1.5 to 2 hours, checking occasionally to ensure the water doesn't dry out. Add more water as needed during steaming.
Once cooked, remove the kenkey parcels from the pot and let them cool slightly before unwrapping.
Serve warm with your choice of fish, spicy pepper sauce, or a side of sliced avocado. Enjoy your sugar-free traditional Ghanaian kenkey!
Nutrition Facts
Calories |
1776 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.4 g | 11% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3598 mg | 156% | |
| Total Carbohydrate | 381.1 g | 139% | |
| Dietary Fiber | 35.0 g | 125% | |
| Total Sugars | 2.9 g | ||
| Protein | 34.6 g | 69% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 86 mg | 7% | |
| Iron | 11.5 mg | 64% | |
| Potassium | 682 mg | 15% | |
*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.
