One-Pot Beans and Plantains - West African Flavours
User Reviews
5
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Prep Time
10 mins
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Cook Time
1 hr 45 mins
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Total Time
1 hr 45 mins
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Servings
6
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Calories
415 kcal
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Course
Main Course
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Cuisine
African
One-Pot Beans and Plantains - West African Flavours
Description
One-Pot Beans and Plantains showcases soaked beans simmered in water until tender, then enriched with palm oil, onion, Scotch bonnet chili, and dried fish flakes. This medley imparts a balance of sweet, spicy, and savory notes characteristic of West African cooking. Adding thinly sliced plantain about fifteen minutes before finishing allows it to soften yet retain shape, contributing a natural sweetness that complements the beans.
The dish is completed by stirring in finely chopped spinach to add a fresh, leafy element and slight bitterness. The Maggi cube seasoning dissolves into the stew, enhancing umami richness. The method involves minimal stirring and long simmering to develop flavor and texture.
It is commonly served with rice to absorb the flavorful broth. Variations in oil (using generic cooking oil instead of palm oil) and greens (such as quick-wilt varieties) may be substituted. To maintain liquid levels during cooking, water can be added incrementally.
Ingredients
- 400g beans soaked overnight and rinsed
- 1.125 l water
- 200 ml palm oil
- 1 onion finely chopped
- 3 tbsp dried fish flakes
- Scotch bonnet chili chopped, to taste
- 1 Maggi cube jumbo size
- 1 plantain peeled and cut into thin discs
- spinach a large handful, very finely chopped
- salt
Instructions
- Put beans and water in a pot and bring to the boil. Skim off the layer of foam, reduce heat and simmer for 15 mins.
- Mix in the palm oil, onion, fish flakes and scotch bonnet chilli and let simmer for about 1.5 hr or until the beans are done to your taste.
- About 15 mins before the beans are ready stir in the maggi cube and plantain, cover the pot and cook till the plantain is done.
- Stir in the chopped spinach, adjust seasoning and serve with some rice.
Notes
- Palm oil gives authentic flavor, but other neutral oils can be substituted.
- Spinach can be replaced with other greens that wilt quickly during cooking.
- If unavailable, vegetable or chicken stock can replace water and the Maggi cube.
- Monitor water levels and add hot water in small amounts as needed to keep beans cooking evenly.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 415 kcal
% Daily Value*
| Calories | 415kcal | 21% |
| Carbohydrates | 25g | 8% |
| Protein | 5g | 10% |
| Fat | 33g | 51% |
| Saturated Fat | 16g | 80% |
| Sodium | 13mg | 1% |
| Potassium | 360mg | 8% |
| Fiber | 5g | 20% |
| Sugar | 7g | 14% |
| Vitamin A | 345IU | 7% |
| Vitamin C | 7.1mg | 8% |
| Calcium | 26mg | 3% |
| Iron | 1.9mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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