West African Bean Stew with Casava & Plantain

black-eyed peas

🥗Healthier: lentils

💰Cheaper: pinto beans

Lentils are lower in calories and cook faster.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is healthier while canola oil is budget-friendly.

scotch bonnet pepper

🥗Healthier: jalapeño

💰Cheaper: bell pepper

Jalapeños provide heat with fewer calories, while bell peppers are milder.

seasoning cubes

🥗Healthier: homemade spice blend

💰Cheaper: salt

Homemade blends can be healthier and more flavorful.

Soak a mix of red beans, rose beans, green lentils, black beans, and white beans for almost two days.

Thoroughly wash the soaked beans until the water is clear.

Heat a pot with about two inches of water above the beans.

Add two Maggi stock cubes for seasoning.

Squeeze in half a lemon for acidity.

Chop and add four tomatoes, two bay leaves, freshly ground black pepper, and three teaspoons of cayenne pepper to taste.

Heat palm oil in the pot and add chopped onions with a pinch of salt until caramelized.

Add the caramelized onions, garlic, and the rest of the ingredients to the beans.

Cover the pot and cook on low heat in a pressure cooker for about an hour and fifteen minutes until the beans are soft.

Prepare cassava by peeling and cutting it into coins, then boil in lightly salted water for about 25 minutes until soft.

Cut ripe plantains and fry them until golden brown.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary