African Beans and Potatoes
Experience the heartwarming flavors of African Beans and Potatoes, a soul-satisfying, one-pot recipe that combines tender black-eyed peas or red beans with hearty potatoes in a rich, aromatic tomato-based sauce. This dish is infused with a perfect blend of spices, including ground cumin, coriander, and paprika, complemented by the natural sweetness of sautéed onions and ripe tomatoes. Whether you're using vegetable broth or water, the slow simmering process melds the flavors beautifully, creating a comforting meal that’s vegan, gluten-free, and packed with dietary fiber and protein. Garnished with fresh parsley or cilantro, this vibrant dish can be enjoyed on its own or served alongside rice, bread, or your favorite side. Perfect for weeknight dinners or as a flavorful addition to your meal rotation, African Beans and Potatoes is an easy-to-make, globally inspired recipe that’s guaranteed to impress!
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Recipe Information
Ingredients
- 1 cup dry black-eyed peas or red beans
- 4 pieces medium potatoes
- 1 large onion
- 3 pieces garlic cloves
- 3 medium ripe tomatoes
- 3 tablespoons vegetable or palm oil
- 2 tablespoons tomato paste
- 1 teaspoon ground paprika
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley or cilantro
- 4 cups water or vegetable broth
Instructions
Rinse and soak the dry beans overnight in water, or for at least 6-8 hours, then drain them.
In a medium pot, add the soaked beans and 4 cups of fresh water or vegetable broth. Bring to a boil, then reduce the heat and simmer for 30-40 minutes until the beans are tender but not mushy. Drain and set aside.
While the beans are cooking, peel and dice the potatoes into medium-sized cubes. Set aside.
Finely chop the onion, garlic, and tomatoes. If preferred, you can blend the tomatoes into a smooth purée.
In a large pot or deep skillet, heat the vegetable or palm oil over medium heat. Add the chopped onions and sauté for 3-4 minutes until fragrant and translucent.
Stir in the minced garlic and cook for another 1-2 minutes, being careful not to let it burn.
Add the chopped or puréed tomatoes, tomato paste, paprika, ground cumin, ground coriander, salt, and black pepper. Cook for 5-7 minutes, stirring occasionally, until the mixture thickens slightly and the oil begins to separate.
Add the diced potatoes and cooked beans to the pot. Stir well to coat everything in the tomato-spice mixture.
Pour in 2 cups of water or vegetable broth, ensuring the potatoes and beans are mostly submerged. Cover the pot and simmer over low heat for 20-25 minutes, stirring occasionally, until the potatoes are soft and the sauce has thickened.
Taste and adjust seasoning if needed. Garnish with freshly chopped parsley or cilantro before serving.
Serve hot as a standalone dish or alongside rice, bread, or any other preferred side.
Nutrition Facts
Calories |
1983 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.2 g | 63% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6282 mg | 273% | |
| Total Carbohydrate | 328.5 g | 119% | |
| Dietary Fiber | 53.2 g | 190% | |
| Total Sugars | 52.8 g | ||
| Protein | 75.5 g | 151% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 535 mg | 41% | |
| Iron | 22.1 mg | 123% | |
| Potassium | 8133 mg | 173% | |
*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.
