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
AROMATIC AFRICAN RED BEANS
A simple recipe for beans, you must plan ahead for presoaking the dried beans. You could probably used tinned but it wouldn't be the same. This recipe was found on www.ivu.org, submitted by the International African Vegetarian Network and Friends.
Provided by magpie diner
Categories Beans
Time 1h10m
Yield 8 serving(s)
Number Of Ingredients 10
Steps:
- Pick through beans to remove any bad ones. Soak in plenty of water, overnight if possible (about 6 hours minimum). Don't add salt at this stage, it will only make the beans tough.
- Ready to cook - drain and rinse the beans thoroughly then place them in a large pot with the 8 cups of fresh water, the onion, celery, and bay leaves.
- Bring to a boil, cover and reduce heat. Cook over low heat for about an hour or until the beans are tender.
- Stir and mash beans against side of pan, leaving some whole.
- Add green pepper, garlic, parsley, thyme and seasonings to taste. Cook uncovered over low heat until almost creamy for about 20 minutes.
- Remove bay leaves before serving over some hot cooked brown rice.
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
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.
AFRICAN RED BEANS & COUSCOUS
If you've always thought beans were boring, try this super recipe flavored with almonds. The beans are served over couscous, a grain popular in Africa. I thought this was okay the first day, but the next day, I couldn't keep away from it! The first time I made it, I didn't make the couscous. You can make this in a crockpot too. Just check the water occasionally. Adapted from Shoshoni Cookbook: Vegetarian Recipes from the Shoshoni Yoga Retreat by Anne Saks and Faith Stone(via Delicious Living magazine).
Provided by Sharon123
Categories Grains
Time 2h30m
Yield 4 serving(s)
Number Of Ingredients 16
Steps:
- Soak beans overnight. Drain and rinse beans well. Place beans in a large, heavy-bottomed soup pot with 6 cups water and tomatoes. Bring to a boil, lower heat and simmer 1 1/2 to 2 hours until tender. Add more water during cooking if necessary, using just enough to make a gravylike sauce. You can cook this in the crockpot if you like, on high for 4-5 hours, checking occasionally(remember you still want at the end a gravylike consistency).
- In a medium skillet, sauté onions, celery and potatoes in olive oil 15 minutes until potatoes are almost soft. Set aside.
- Puree almonds and soymilk in a blender until smooth. Add sautéed vegetables, almond milk, salt, cayenne and black pepper to cooked beans and simmer for 20 to 30 minutes.
- While beans simmer, bring 4 cups water to boil in a medium saucepan. Stir in couscous, 1 teaspoon olive oil and salt. Cover saucepan, remove from heat and let sit 10 minutes. Fluff with a fork before serving.
Nutrition Facts : Calories 374.8, Fat 23.6, SaturatedFat 2.2, Sodium 1092.2, Carbohydrate 31.4, Fiber 7.2, Sugar 10.9, Protein 15.9
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