West African Bean Stew
User Reviews
5.0
18 reviews
Excellent
West African Bean Stew
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You will love this one-pot West African bean stew! Made with tender black-eyed peas and a medley of aromatic spices, Ghanaian red red is a must-try!
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Ingredients
- 500 g dried black-eyed peas - approximately 1 pound, or 4 14.5 ounce canned beans you can also use other types of dried beans, such as kidney beans
- ¾ cup palm oil
- 1 medium onion sliced
- 1 thumb-sized piece of ginger finely minced or crushed
- 4-6 cloves garlic finely minced or crushed
- 6-8 blended tomatoes (or one 14.5 ounce canned tomatoes)
- 1 cube shrimp seasoning (optional)
- ¾ teaspoon salt (or more, to taste)
- 1 teaspoon chili powder
- 1-3 Scotch bonnet peppers
- 1 teaspoon all-purpose seasoning cube
- ½ can mackerel in oil, drained approximately 200g or 7.25 ounces (optional)
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Instructions
- If using dried black-eyed peas, check and remove stones and unwanted debris, rinse them thoroughly, and soak them in water for 5-6 hours or overnight. Drain and rinse again before cooking. If using canned beans, simply drain and rinse, without boiling.
- In a large pot, add the soaked and drained uncooked black-eyed peas (skip this step if using canned beans). Cover with water, bring to a boil, and then reduce the heat to a simmer. Cook for about 40-60 minutes, or until the beans are tender. Keep adding water to the pot if necessary, to prevent burning. Drain the cooked beans, then set aside.
- Using a blender, process the tomatoes, garlic, ginger, and scotch bonnet peppers (adjust the number of peppers based on your spice tolerance) until you have a smooth puree.
- In a large, pot or pan, heat the palm oil over medium heat. Add the sliced onions and sauté until they become translucent, about 2-3 minutes.
- Add the blended tomato mixture, shrimp seasoning cube, chili powder, all-purpose seasoning cube, and salt to the pot or pan. Stir well to combine.
- Reduce the heat to medium-low and simmer the sauce for about 15-20 minutes, stirring occasionally, until it thickens, darkens, and the oil begins to separate from the sauce.
- Gently add the cooked beans and fish (optional). Allow the stew to simmer for an additional 10-15 minutes, stirring occasionally, to combine (see notes).
- Taste, and adjust the seasoning if needed, to your preference. Serve this African bean stew with rice, fried plantain, gari, boiled yams, or as preferred.
Notes
- Save energy by boiling your beans using an Instant Pot or electric pressure cooker.
- Save energy by boiling your beans using an Instant Pot or electric pressure cooker.
- Use a combination of blended tomatoes and tomato paste, for a more intense flavour and an enhanced red hue.
- Use a combination of blended tomatoes and tomato paste, for a more intense flavour and an enhanced red hue.
- To achieve a thicker stew, mash the beans directly in the pot using a wooden spoon. Alternatively, blend 1.5 cups of boiled beans and add this back to the pot to simmer with the other ingredients.
- To achieve a thicker stew, mash the beans directly in the pot using a wooden spoon. Alternatively, blend 1.5 cups of boiled beans and add this back to the pot to simmer with the other ingredients.
- Nutritional information is an estimate, calculated based on tools that this website uses. It may vary, depending on the products used. It is your responsibility to verify ingredient labels to ensure the ingredients fit your dietary needs as well as calculate your own nutritional information.
Nutrition Information
Show Details
Calories
364kcal
(18%)
Carbohydrates
20g
(7%)
Protein
9g
(18%)
Fat
28g
(43%)
Saturated Fat
14g
(70%)
Polyunsaturated Fat
3g
Monounsaturated Fat
10g
Cholesterol
8mg
(3%)
Sodium
342mg
(14%)
Potassium
302mg
(9%)
Fiber
6g
(24%)
Sugar
4g
(8%)
Vitamin A
175IU
(4%)
Vitamin C
5mg
(6%)
Calcium
55mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 364 kcal
% Daily Value*
| Calories | 364kcal | 18% |
| Carbohydrates | 20g | 7% |
| Protein | 9g | 18% |
| Fat | 28g | 43% |
| Saturated Fat | 14g | 70% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 10g | 50% |
| Cholesterol | 8mg | 3% |
| Sodium | 342mg | 14% |
| Potassium | 302mg | 6% |
| Fiber | 6g | 24% |
| Sugar | 4g | 8% |
| Vitamin A | 175IU | 4% |
| Vitamin C | 5mg | 6% |
| Calcium | 55mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
18 reviews
Excellent
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