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
AFRICAN BEAN SOUP
Make and share this African Bean Soup recipe from Food.com.
Provided by PinkCherryBlossom
Categories Black Beans
Time 2h15m
Yield 6-8 serving(s)
Number Of Ingredients 12
Steps:
- Melt margarine in large stock pot.
- Add carrots. Cook for 5 minutes.
- Add water, black eyed peas, navy beans, green pepper, salt, and crushed red pepper (add more water, if necessary, to cover).
- Cook, covered, until ingredients are tender, 1 1/2-2 hours.
- Add peanuts, onion powder, basil, and coriander during last 10-15 minutes of cooking.
- Taste to correct seasonings.
- Soup should be thick.
JOLLOF RICE
Jollof rice is a well-known West African dish. It can be made with chicken or beef or no meat at all. From Cooking The African Way.
Provided by lazyme
Categories Rice
Time 1h15m
Yield 4-6 serving(s)
Number Of Ingredients 13
Steps:
- Season chicken with salt and black pepper.
- In a large frying pan, heat oil over medium-high heat for 4 to 5 minutes.
- Add chicken pieces and brown on both sides.
- Place chicken in a kettle and set aside.
- Add onions and salt pork to oil in frying pan and saute until onions are trans- parent.
- Add onions and pork to kettle.
- Set frying pan aside. (Do not discard oil.).
- Add bouillon cubes, red pepper, thyme, 1-1/2 cups water, and tomato paste to kettle and stir well.
- Simmer over low heat for about 10 minutes.
- Add rice to frying pan and stir to coat with oil.
- Add rice and vegetables to kettle, stir well, and cover.
- Cook over low heat 35 to 40 minutes or until vegetables and rice are tender.
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20 MUST-TRY WEST AFRICAN FOODS - CHEF'S PENCIL
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- Yassa. If you ever travel to West Africa, this is a must-try. From Senegal, it is so good it has become popular throughout West Africa, and there is no doubt why.
- Thieboudienne. The national dish of Senegal, it is also found in Guinea Bissau, Guinea Conakry, Mali, Mauritania and the Gambia. Typically made using a firm whitefish either smoked or fresh, Thieb, or Tiep, can also be made with meat (tiep yappa) or chicken (tiep ganaar).
- Ndole. One of the national dishes of Cameroon, ndole is a beautiful blend of bitter leaf greens, spices, a lot of oil and protein through groundnuts, as well as the optional addition of meat or fish.
- Kedjenou. From the Ivory Coast, Kedjenou is a deliciously spicy meat and vegetable stew often made with guinea fowl or chicken. Slow-cooked in a sealed clay pot with little or no liquid, the resulting dish is juicy, flavorful and tender.
- Jollof. There are (sometimes heated) debates about the origins of jollof, but it is generally known as a Nigerian creation, with variations around Western Africa.
- Fufu. Fufu is a food made from fresh or fermented cassava, a staple in the region. The cassava is pounded into flour, then mixed with water and cooked over heat into a paste of varying textures depending on the meal you are serving it with or your preference.
- Alloco. A popular street food, alloco, as it is called in the Ivory Coast, is very simply fried plantains. But serve it with a meal and it becomes a tasty side with a deliciously spicy chili sauce that brings all the flavors on the plate to life.
- Maafe (West African Peanut Stew) Meaning ‘sauce’ in the Fula language, this delicious dish is hugely popular across West Africa with regional variations of course, but always containing a tasty peanut sauce (Peanut allergies?
- Egusi Soup. Variations of this delicious soup can be found all over West Africa, but it is hugely popular in Nigeria. What makes it unique is the use of protein- and fat-rich melon seeds (egusi) from specific plants, which are then dried and ground up and used as a thickener.
- Okra Soup/Stew. Indigenous to West Africa, okra can be found in a wide variety of dishes. This underestimated and misjudged mallow plant packs antioxidants, vitamins, minerals and fiber into its gooey little body.
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