Every African country has some sort of love affair with beans. From beans stew to rice and beans (called waakye in Ghana) and the delicious moi moi (popular in Nigeria), they’re a staple in African cuisine. If you’re looking for a great way to get in your proteins, especially if you appreciate a plant-based diet, this is your plug. One of the popular ways to cook beans in Africa is by making stew with it and storing for multiple uses. Before we get into the recipe, let’s take a quick look at the nutritional benefits of this legume.
Nutritional value
One cup of cooked white beans provides 32% of the daily recommended value of proteins needed, 61% folate and 21% thiamin. That’s a lot of nutrients!
African beans stew recipe
To make this delicious and nutritious food, you’ll need the following:
Ingredients:
5 cups of beans (red or white)
3 medium size tomatoes
3 peppers (habanero)
¼ cup palm oil
4 medium size onions
1 tablespoon of dried rosemary (optional)
Salt
Preparation:
- Wash the beans thoroughly and allow to cook until tender. Note, it will require a lot of water as it may take up to 30 minutes or more to become tender.
- Blend the tomatoes, peppers and onions together
- Pour the palm oil into a pot under medium heat and add the blended ingredients.
- Add the rosemary, a bit of water and salt to taste.
- Allow to cook for 15 minutes.
- If the beans are soft by then, add them to the sauce. Pour any liquid left into the stew in order to keep all of the nutrients. Allow to cook for 10 minutes. If you prefer thick stew, don’t add any more liquid.
- Serve hot or warm with roasted ripe plantains (recommended healthier choice) or fried.
Due to its high nutritional benefits, consider including this legume in your monthly grocery list. They can be cooked and eaten with anything without having to stew them.