Servings
Font
Back
One-Pot Beans and Plantains - West African Flavours
5 from 54 votes

One-Pot Beans and Plantains - West African Flavours

This one-pot recipe combines soaked beans with plantain slices cooked in palm oil, along with onion, dried fish flakes, and Scotch bonnet chili for a rich layer of flavor. The beans become tender after simmering, blending with the sweetness of plantains and the mild bitterness of spinach tossed in near the end. The inclusion of a Maggi cube seasoning enriches the savory depth, making this a hearty, comforting dish with West African roots.

Prep Time
10 mins
Cook Time
1 hr 45 mins
Total Time
1 hr 45 mins
Servings: 6
Calories: 415 kcal
Course: Main Course
Cuisine: African

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

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. 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

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%)

Nutrition Facts

Serving: 6 Serving

Amount Per Serving

Calories 415

% 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.