African Beans
Discover the rich, comforting flavors of African Beans, a hearty stew that showcases tender black-eyed peas simmered in a vibrant, spiced tomato and pepper sauce. Infused with aromatic garlic, ginger, and a kick from optional scotch bonnet peppers, this dish is layered with warming spices like turmeric, paprika, and cayenne, making it a perfect balance of heat and earthiness. Cooked with palm oil for authentic African flair (or a vegetable oil substitute), this versatile dish is a satisfying plant-based option that pairs beautifully with rice, fried plantains, or crusty bread. Easy to prepare and brimming with bold, wholesome ingredients, African Beans makes for a nutritious and delicious meal your family will love. Perfect for weeknight dinners or a cozy weekend treat!
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Recipe Information
Ingredients
- 2 cups dry black-eyed peas
- 6 cups water
- 3 tablespoons palm oil (or substitute with vegetable oil)
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 teaspoon ginger, minced
- 1 cup canned diced tomatoes
- 1 medium red bell pepper, diced
- 1 scotch bonnet pepper, minced (optional)
- 2 cups vegetable or chicken broth
- 1 teaspoon salt
- 1 teaspoon ground turmeric
- 1 teaspoon ground paprika
- 0.5 teaspoon ground cayenne pepper
- 2 tablespoons fresh parsley or cilantro, chopped
Instructions
Rinse the black-eyed peas thoroughly under cold water.
Place the black-eyed peas in a large pot, add 6 cups of water, and bring to a boil over medium-high heat. Reduce the heat and let it simmer for 40-50 minutes or until the beans are tender but not mushy. Drain and set aside.
Heat the palm oil (or vegetable oil) in a large pot or skillet over medium heat.
Add the chopped onion, minced garlic, and ginger. Sauté for 3-4 minutes until the onion becomes translucent and fragrant.
Stir in the diced tomatoes, red bell pepper, and minced scotch bonnet pepper (if using). Cook for 5-7 minutes until the mixture thickens slightly.
Add the cooked black-eyed peas to the pot, followed by the vegetable or chicken broth.
Season with salt, ground turmeric, paprika, and cayenne pepper. Stir well to combine all the flavors.
Reduce the heat to low and let the beans simmer for 25-30 minutes, stirring occasionally, until the liquid reduces and the beans are rich and flavorful.
Taste and adjust the seasoning if needed.
Remove from heat and garnish with fresh parsley or cilantro before serving.
Serve hot as a main dish or alongside rice, plantains, or bread.
Nutrition Facts
Calories |
1994 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.6 g | 74% | |
| Saturated Fat | 24.0 g | 120% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 4518 mg | 196% | |
| Total Carbohydrate | 275.3 g | 100% | |
| Dietary Fiber | 53.2 g | 190% | |
| Total Sugars | 31.2 g | ||
| Protein | 103.0 g | 206% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 757 mg | 58% | |
| Iron | 21.8 mg | 121% | |
| Potassium | 5642 mg | 120% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
