West African Beans Food

AFRICAN RED BEANS

African Red Beans image

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

Ingredients

1 cup dried pinto bean, picked over
1 1/4 cups onions, chopped, divided
1/4 cup peanut oil (or vegetable oil)
1 cup canned whole tomatoes, drained and chopped
1 tablespoon tomato paste
1 large garlic clove, minced
1/4 teaspoon cayenne pepper
1/4 teaspoon white pepper
1 teaspoon salt

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

West African Beans image

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

Ingredients

1 large onion, chopped
1 garlic clove, minced
2 tablespoons tomato paste
1/4-1/2 cup olive oil (palm oil 2-3T)
2 cans white beans, 8oz (navy, great northern, black eye peas)
2 cups water
1 pinch salt
cayenne pepper (to YOUR taste! The West African brand is very hot and needs less. The Spanish Cayenne is milder in t)
2 -3 cups white rice, cooked

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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