Beans Pottage
Indulge in the heartwarming flavors of Beans Pottage, a rich and satisfying one-pot dish perfect for family meals or gatherings. Made with tender black-eyed peas or red kidney beans simmered to perfection, this recipe combines aromatic sautéed onions, garlic, and fresh ginger with vibrant tomato paste, ripe tomatoes, and optional fiery Scotch bonnet peppers for a balanced, flavorful base. Enhanced with bouillon cubes, salt, and the umami-rich option of ground crayfish, this pottage transforms into a deeply comforting and versatile dish. For added flair, toss in sliced plantains or spinach to elevate its texture and nutrition. Ready in just over an hour, Beans Pottage is a delightful choice for lovers of wholesome, African-inspired cuisine and pairs wonderfully with rice, yams, or warm bread. Whether spiced up or kept mild, this crowd-pleaser is ideal for cozy meals packed with bold and nourishing flavors.
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Recipe Information
Ingredients
- 500 grams dried beans (black-eyed peas or red kidney beans)
- 1.5 liters water
- 120 ml palm oil or vegetable oil
- 1 large onion, chopped
- 4 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 60 grams tomato paste
- 2 medium fresh tomatoes, chopped
- 1 small scotch bonnet or habanero pepper, chopped (optional)
- 2 bouillon cubes
- 1 teaspoon salt
- 2 tablespoons ground crayfish (optional)
- 2 large sliced plantains (optional)
- 120 grams spinach leaves, chopped (optional)
Instructions
Rinse the dried beans under cold water to remove any debris. Place them in a large pot, add about 1.5 liters of water, and boil for 10 minutes. Discard the water and rinse the beans to remove the initial foam and some of the oligosaccharides, which cause gas.
Return the beans to the pot and add enough water to cover them with about 2 inches of water on top. Cover the pot and simmer on medium heat until the beans are tender, about 45 minutes. Check and add more water during cooking if needed to prevent burning.
In a separate large saucepan, heat the palm oil or vegetable oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic and grated ginger, and cook for another minute until fragrant.
Stir in the tomato paste, fresh tomatoes, and the optional scotch bonnet pepper. Cook until the tomatoes break down, about 5-7 minutes.
Crumble and add the bouillon cubes, salt, and optionally, the ground crayfish. Stir well to combine.
Add the cooked beans to the tomato mixture, stirring gently to combine. If the mixture is too thick, add water gradually to reach your desired consistency.
Allow the pottage to simmer on low heat for another 10-15 minutes to let the flavors meld together. Stir occasionally to avoid sticking.
If using plantains, peel and slice them, then add them to the pot after about 5 minutes of simmering. If using spinach, add in the last 5 minutes to retain the color and nutrients.
Taste and adjust seasoning if needed before serving hot. The dish can be served on its own or as a side with rice, yams, or bread.
Nutrition Facts
Calories |
3523 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 128.5 g | 165% | |
| Saturated Fat | 61.0 g | 305% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 40 mg | 14% | |
| Sodium | 4472 mg | 194% | |
| Total Carbohydrate | 477.6 g | 174% | |
| Dietary Fiber | 97.3 g | 348% | |
| Total Sugars | 92.2 g | ||
| Protein | 141.5 g | 283% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 962 mg | 74% | |
| Iron | 34.8 mg | 193% | |
| Potassium | 11372 mg | 242% | |
*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.
