West African Beans Recipes
WEST AFRICAN PEANUT STEW
A hearty stew that's super-easy to make and great for peanut butter lovers. Can be made vegetarian or with chicken. In a pinch, feel free to use vegetable or corn oil for peanut oil, powdered ginger for fresh, water for stock, etc. Kale works well in place of collard greens.
Provided by km1312
Categories Soups, Stews and Chili Recipes Stews Chicken
Time 1h5m
Yield 4
Number Of Ingredients 12
Steps:
- Heat the peanut oil in a large pot over medium-high heat; cook and stir the onion, garlic, and ginger in the hot oil until softened, about 5 minutes. Add the chicken; cook and stir until completely browned. Season with the crushed red pepper, salt, and black pepper. Pour the chicken stock over the mixture. Stir the sweet potatoes into the liquid and bring the mixture to a boil; reduce heat to low, cover the pot partially with a lid, and cook at a simmer for 15 minutes.
- Stir the tomatoes, collard greens, and peanut butter into the soup. Partially cover the pot again and continue cooking, stirring occasionally, another 20 minutes.
Nutrition Facts : Calories 730.6 calories, Carbohydrate 44.9 g, Cholesterol 70.1 mg, Fat 43.8 g, Fiber 11.1 g, Protein 45.5 g, SaturatedFat 7.7 g, Sodium 1470.3 mg, Sugar 14.5 g
AFRICAN RED BEANS
This is a great bean recipe, with it's origins in Africa. I really love the layers of flavor. The original recipe called for 1/2 Cup of peanut oil, but I just reduced it to 1/4 Cup, which I think is plenty. You can always cook the beans longer if they are not tender enough. Recipe by chef Angela Shelf Medearis. *Cook time does not include the overnight soaking of beans.
Provided by LifeIsGood
Categories Beans
Time 1h45m
Yield 6-8 serving(s)
Number Of Ingredients 9
Steps:
- Soak the beans overnight in 2 quarts of water. OR you could quick soak them by putting the beans into a heavy pot and cover with 2 quarts of water, bring to a boil and boil for 2 to 3 minutes. Remove the pot from the heat and let the beans soak, uncovered for 1 hour.
- Bring the pot of soaked beans to a boil, then reduce the heat to low. Add 1/4 C of the onion and simmer, partly covered, about 1 hour, or until the beans are tender but not mushy. Drain the beans and set them aside.
- In a large skillet, heat the oil until it is hot but not smoking. Saute the remaining cup of onions until soft and translucent but not brown. Add the tomatoes, tomato paste, garlic, cayenne pepper, white pepper and salt. Stirring frequently, simmer the mixture until most of the liquid has evaporated. Stir in the beans and cook, uncovered, for about 5 to 10 minutes, stirring frequently.
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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