How to Cook Authentic African Dry Beans Vegetables.

dry beans

🥗Healthier: lentils

💰Cheaper: canned beans

Lentils cook faster and are often cheaper than dry beans.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil offers healthier fats while sunflower oil is often less expensive.

cabbage

🥗Healthier: kale

💰Cheaper: collard greens

Kale is nutrient-dense and collard greens are typically less expensive.

spices

🥗Healthier: herbs

💰Cheaper: seasoning blends

Fresh herbs can enhance flavor without added sodium.

Soak dry beans in water overnight to soften.

Drain and rinse the soaked beans.

Boil the beans in fresh water until tender, about 1-2 hours.

Heat vegetable oil in a large pot over medium heat until shimmering.

Add chopped onion and garlic, sauté until translucent, about 3-4 minutes.

Stir in chopped tomato, bell pepper, and carrot; cook until softened, about 5 minutes.

Add the cooked beans to the vegetable mixture.

Pour in enough water to cover the beans and vegetables.

Season with spices, salt, and black pepper; add bay leaves.

Bring to a boil, then reduce heat and simmer for 20-30 minutes.

Add chopped cabbage and cook until wilted, about 5 minutes.

Stir in chopped parsley before serving.

Cooking Techniques

Spice Level:

Dietary