Beans Stew with Vegetable Oil

palm oil

🥗Healthier: coconut oil

💰Cheaper: vegetable oil

Coconut oil offers a similar flavor profile with less saturated fat.

smoked fish

🥗Healthier: grilled chicken

💰Cheaper: canned tuna

Grilled chicken provides lean protein, while canned tuna is more affordable.

black-eyed peas

🥗Healthier: lentils

💰Cheaper: split peas

Lentils are high in protein and fiber, while split peas are economical.

seasoning cubes

🥗Healthier: homemade spice blend

💰Cheaper: salt

Homemade blends can reduce sodium and enhance flavor naturally.

Soak black high speed beans overnight or parboil to eliminate digestive issues.

Clean the beans thoroughly by rinsing 3-4 times.

Transfer cleaned beans to a cooking pot and add enough water to cook.

Add sliced onions to the pot and cover to cook for about 30-35 minutes.

In a separate pot, heat vegetable oil and add sliced onions, sautéing until translucent.

Add tomato base and blended scotch bonnet pepper, cover and simmer for about 10 minutes.

Season the tomato base with 1 teaspoon of salt and vegetable powder, cover and simmer for 5 minutes until no liquid remains.

Check on the beans after 50 minutes; mash slightly to thicken.

Add turmeric and vegetable powder to the beans.

Incorporate the tomato base into the beans and stir.

Add blended shrimps and adjust seasoning with salt if needed.

Simmer until well combined and creamy, adding sour cream at the end for creaminess.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary