West African Beans
Delight your taste buds with the hearty and flavorful "West African Beans," a comforting stew brimming with rich, earthy spices and wholesome ingredients. This dish stars tender black-eyed peas simmered in a fragrant tomato and red bell pepper sauce, enhanced with the bold flavors of smoked paprika, cayenne, and fresh ginger. Traditionally prepared with vibrant palm oil, it carries an authentic depth of flavor, though vegetable oil works beautifully as a substitute. Ready in just about an hour, this deeply satisfying recipe is as versatile as it is delicious—serve it as a standalone meal or pair it with steamed rice, crusty bread, or golden fried plantains for a complete feast. Optional fresh spinach adds a pop of color and nutrients, making this a healthy, aromatic dish that's perfect for weeknight dinners or special occasions. Ideal for fans of African cuisine, vegetarian cooking, or simple one-pot wonders!
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Recipe Information
Ingredients
- 2 cups black-eyed peas (dried or canned)
- 1 medium onion
- 3 medium tomatoes (fresh or canned)
- 1 medium red bell pepper
- 3 tablespoons palm oil (or vegetable oil)
- 3 cloves garlic cloves
- 1 teaspoon ginger (grated)
- 0.5 teaspoon cayenne pepper
- 1 teaspoon smoked paprika
- 2 cups vegetable broth (or water)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup spinach (optional, for garnish)
Instructions
If using dried black-eyed peas, soak them overnight in water and drain before cooking. If using canned black-eyed peas, rinse them and set aside.
Finely chop the onion, tomatoes, red bell pepper, and garlic cloves.
Heat the palm oil (or vegetable oil) in a large pot over medium heat.
Add the chopped onion to the pot and sauté for 2–3 minutes until softened and translucent.
Stir in the garlic, grated ginger, cayenne pepper, and smoked paprika, cooking for another minute until fragrant.
Add the chopped tomatoes and red bell pepper to the pot. Cook for 5–7 minutes, stirring occasionally, until the tomatoes break down into a thick sauce.
Pour the vegetable broth (or water) into the pot and bring to a simmer.
Add the black-eyed peas to the pot, stirring to combine. Season with salt and black pepper.
Cover the pot and simmer on low heat for 20–25 minutes if using canned beans (or 35–40 minutes if using dried beans that have been soaked) until the beans are tender and have absorbed the flavors of the sauce.
Taste and adjust seasoning if necessary. If the dish seems too thick, add a splash of water to reach your desired consistency.
Optionally, stir in fresh spinach during the last 5 minutes of cooking for added nutrition and color.
Serve hot, either on its own or with rice, bread, or fried plantains.
Nutrition Facts
Calories |
534 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.3 g | 56% | |
| Saturated Fat | 20.9 g | 104% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3499 mg | 152% | |
| Total Carbohydrate | 33.2 g | 12% | |
| Dietary Fiber | 7.3 g | 26% | |
| Total Sugars | 13.7 g | ||
| Protein | 6.9 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 142 mg | 11% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 1116 mg | 24% | |
*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.
