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One-Pot Beans and Plantains - West African Flavours

You will love this rich and flavourful recipe.

Prep Time
10 mins
Cook Time
1 hr 10 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
  • Chopped scotch bonnet chilli to taste
  • 1 jumbo maggi cube
  • 1 plantain peeled and cut into thin discs
  • A large handful of very finely chopped spinach
  • 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

  • Notes - you could use oil instead of palm oil, and other quick wilt greens instead of spinach. If you don't have a maggi cube then please substitute the water with vegetable or chicken stock. Keep an eye on the water when cooking the beans and add a half cup of water at a time if the water dries out.

Nutrition Information

Calories 415kcal (21%) Carbohydrates 25g (8%) Protein 5g (10%) Fat 33g (51%) Saturated Fat 16g (80%) Sodium 13mg (1%) Potassium 360mg (10%) 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: 6Serving

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.