West African Beans

5.0(21)

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.

by bayoucritter aka. a·published 2001-12-09

Open original recipe

One Dish Meal

Servings

(6–8)

Total time

45 min

prep 15 min

Calories / serving

323 kcal

Ingredients (9)

serves

1 large onion, choppedonion
1 garlic clove, mincedgarlic
2 tablespoons tomato pastetomato-paste
1/4-1/2 cup olive oil (palm oil 2-3T)
2 cans white beans, 8oz (navy, great northern, black eye peas)white-beans
2 cups waterwater
1 pinch saltsalt
cayenne pepper (to YOUR taste! The West African brand is very hot and needs less. The Spanish Cayenne is milder in t)cayenne
2 -3 cups white rice, cookedwhite-rice

Instructions (14 steps)

01In skillet, add Oil, Onion, Garlic.
02Cook on med heat, stirring often.
03When onion is lightly browned, add Tomato Paste.
04Stirring constantly until the Paste has'separated' and is a deep burgundy/brown color.

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Rich recipe — supports nutrition-aware planning.