BEANS STEW RECIPE | RED RED

palm oil

🥗Healthier: coconut oil

💰Cheaper: vegetable oil

Coconut oil offers a similar flavor with less saturated fat.

black-eyed peas

🥗Healthier: lentils

💰Cheaper: canned beans

Canned beans are often less expensive and save prep time.

fish

🥗Healthier: tofu

💰Cheaper: seitan

Tofu provides a protein source for vegetarians.

plantains

🥗Healthier: sweet potatoes

💰Cheaper: regular potatoes

Regular potatoes are more readily available and versatile.

Start by cooking the beans in enough water with some thoroughly cleaned black-eyed peas and onions.

Cover and cook on medium heat for roughly 30 minutes or until the beans are soft.

Heat enough palm oil in a pan.

Add sliced onions and cured fish (mmon or lambifi) and stir fry until the onions are soft or caramelized.

Add tomato paste and fry for roughly 3 to 5 minutes until combined.

Add roughly chopped fresh tomatoes and cook for an additional 3 minutes.

Add a blend of pepper, onion, ginger, and garlic; mix until well combined.

Season with a seasoning tablet and salt to taste, then mix and cook for about 7 minutes on medium heat.

Add canned mackerel in tomato sauce to the palm oil stew base and mix gently.

Cook for roughly 20 to 25 minutes on medium heat, turning occasionally to prevent burning.

Check the beans; once soft, add the cooked beans to the stew.

Add fried beef to the stew and mix well until combined.

Add sliced onions and green scotch bonnets for extra flavor, cooking for an additional 3 to 5 minutes.

Peel and slice plantains into desired shapes, add a bit of salt, then deep fry until golden brown.

Set the fried plantains aside for later.

Serve the bean stew with fried plantains, avocado, and boiled eggs.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens