Low Sodium Traditional Ghanaian Kenkey
Elevate your culinary experience with this Low Sodium Traditional Ghanaian Kenkey, a vibrant and health-conscious twist on a beloved West African staple. Made from fermented cornmeal, this dish boasts a delightful tangy flavor and a soft, doughy texture, wrapped lovingly in aromatic plantain leaves. By omitting added salt, it preserves the authentic taste while catering to low-sodium dietary needs. Perfectly complemented by fresh fish, hearty stews, or fiery hot peppers, this dish requires patience in preparation—including a 24-48 hour fermentation for that quintessential tang—but the result is a truly rewarding, authentic flavor experience. Whether you're exploring Ghanaian cuisine for the first time or reconnecting with traditional flavors, this low-sodium Kenkey recipe promises to impress.
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Ingredients
- 4 cups Cornmeal
- 3 cups Warm water
- 8 leaves Plantain leaves
- 1 roll Twine or kitchen string
Directions
Step 1
In a large mixing bowl, combine the cornmeal with 2 cups of warm water. Mix well to form a thick dough.
Step 2
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.
Step 3
Once the dough is fermented, divide it into two equal portions. Set one portion aside.
Step 4
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.
Step 5
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.
Step 6
Divide the combined dough into 6 equal portions. Shape each portion into a ball or log.
Step 7
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.
Step 8
Repeat the wrapping process for the remaining dough portions.
Step 9
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.
Step 10
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.
Step 11
Once cooked, remove the Kenkey bundles from the pot and allow them to cool slightly before serving.
Step 12
Serve warm with your choice of fish, stew, or spicy condiments.
Nutrition Facts
| Serving size | (2020g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 3260 |
| Total Fat 32.4g | 0% |
| Saturated Fat 4.4g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 68mg | 0% |
| Total Carbohydrate 699.2g | 0% |
| Dietary Fiber 68.4g | 0% |
| Total Sugars 4.8g | |
| Protein 62.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 52mg | 0% |
| Iron 24.0mg | 0% |
| Potassium 2996mg | 0% |
Source of Calories