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
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
NORTH AFRICAN-STYLE BEANS
Serve this delicious dish with couscous. Cooking time is approximate. Another recipe from my "James McNair's Favorites" cookbook.
Provided by DailyInspiration
Categories Onions
Time 1h50m
Yield 6 serving(s)
Number Of Ingredients 14
Steps:
- Clean and soak the beans overnight.
- In a large, heavy pot, heat the oil over medium-high heat. Add the onion and carrot and cook, stirring frequently, until the vegetables are soft but not browned, about 5 minutes. Add the garlic, cinnamon, cloves and saffron and cook for about 1 minute longer. You can wrap cinnamon stick and cloves in cheese cloth for easy removal.
- Drain the beans and stir them into the pot. Add the cilantro and parsley sprigs and enough stock or water to cover by 1/2 inch. Cook until the beans are tender.
- Stir in the tomato and salt and pepper to taste and simmer until the flavors are well blended, about 20 minutes. Remove bay leaves, cinnamon and cloves before serving.
Nutrition Facts : Calories 206.2, Fat 8.1, SaturatedFat 1.1, Sodium 263.1, Carbohydrate 29.8, Fiber 6.3, Sugar 5.2, Protein 5.5
AFRICAN BEANS AND POTATOES
simple but filling dish thanks to the spuds and beans. Serve with Injeera to mop up the juices. If you have a pressure cooker this is a great recipe if not use canned beans for time otherwise prepare the beans according to the packet instructions before using
Provided by PinkCherryBlossom
Categories Stew
Time 55m
Yield 6 serving(s)
Number Of Ingredients 5
Steps:
- Cook beans until tender.
- Add potatoes and celery to beans and cook until potatoes are tender.
- I cut mine into large cubes and it took about 4 minutes.
- Salt to taste.
- Saute onion until browned.
- Mix in with beans and potatoes.
Nutrition Facts : Calories 377.7, Fat 1, SaturatedFat 0.2, Sodium 30.2, Carbohydrate 75.4, Fiber 14.6, Sugar 4.1, Protein 17.8
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