West African Beans Recipes
AFRICAN BEANS
Nb. The recipe calls for dry beans, I use tinned, approx. 420gr size, and if I haven't got black-eyed I use cannelli or borlotti or any smallish white bean; cuts down on cooking time This is a vegetarian dish intended as a main meal, but it makes a great side dish as well. A good variation is to add sautéed sliced mushrooms with the onions, and I usually add garlic as well. Its good served immediately, but if you refrigerate and heat the next day its even better.
Provided by Karen Elizabeth
Categories Black Beans
Time 25m
Yield 2-4 serving(s)
Number Of Ingredients 11
Steps:
- Cook dry beans according to instructions on packet. (No need with canned beans).
- Sauté onions until they are soft and clear.
- Add tomato paste, coconutcream and seasonings, stirring over a gentle heat until they form a smooth and creamy sauce.
- Drain beans and add to sauce. Allow to simmer gently for 15 minutes or so, stirring from time to time.
- Serve on brown or white rice accompanied by a salad.
Nutrition Facts : Calories 1400, Fat 49.5, SaturatedFat 34.1, Sodium 1809, Carbohydrate 213.6, Fiber 19.4, Sugar 131.8, Protein 36.5
WEST AFRICAN BEANS
I love this dish! My late husband was from Cameroon (fr.West Africa) He taught me to cook their dishes. When I prepare these recipes, I am thankful for having the opportunity for such a wonderful cultural experience. The more you make this dish, the better you get at it. Actually, the beans are a healthy food and very filling. You can add Meat and make this a one-dish meal. A loaf of french bread is great with it. *062910-thank you toubabou-ke member_id=1342512 for pointing out the palm oil. I do use palm oil but for confusion sake I didn't post it. Just kept it simple for other chefs:P* I have also used coconut oil.
Provided by bayoucritter aka. a
Categories One Dish Meal
Time 45m
Yield 6-8 serving(s)
Number Of Ingredients 9
Steps:
- In skillet, add Oil, Onion, Garlic.
- Cook on med heat, stirring often.
- When onion is lightly browned, add Tomato Paste.
- Stirring constantly until the Paste has'separated' and is a deep burgundy/brown color.
- Be careful not to let burn!
- Takes about 10-15 minutes.
- Stir in Bean'juice'.
- Then, add the beans, salt and 1cup of the water.
- Let simmer about 10min.
- Stir occasionally.
- When mixture begins to thicken, stir in Cayenne Pepper, to taste and continue to simmer til you have a thick, velvety'sauce'.
- Use remaining water to adjust consistency to your liking.
- Serve over White Rice.
- Yummy!
Nutrition Facts : Calories 323.4, Fat 9.4, SaturatedFat 1.3, Sodium 75, Carbohydrate 54.1, Fiber 2.3, Sugar 1.7, Protein 4.7
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