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African Black Beans Stew

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Author: Imma
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African Black Beans Stew – tasty and comforting bean stew flavored with garlic, ginger, onions, and intensified with crayfish for ultimate comfort food. African black beans

Few dishes satisfy like beans cooked African style- flavored with garlic, ginger, onions, and intensified with crayfish for ultimate comfort food. Beans are all-time favorite comfort food in my family. It doesn’t matter how it is prepared; fried with onions and salt, stewed with tomatoes, or slowly cooked with smoked meat. It never fails to hit the spot!

African black bean stew

Beans are a staple food all throughout Africa because they are versatile, packed with protein, fiber, and are loaded with flavor. It’s very common to find street vendors selling beans at the exit of most schools in Cameroon in the morning with puff-puff. You can also find them outside of the food markets in many cities and at most main plazas every day of the week. It is considered a breakfast or main meal depending on how it is prepared. African black bean stew

The beans are cooked to their ideal consistency—a bit firm on the outside, meaty on the inside. They are sautéed in palm oil or canola oil with onions, tomatoes, meat(optional), and salt.

You can enjoy this meal with a starchy food like bread, yams, and plantains (fried or boil)- my childhood fave

African black bean Stew

 

Watch How To Make It

 

 

Black beans African style
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Black Beans Stew

African Black Beans Stew - tasty and comforting bean stew flavored with garlic, ginger, onions, and intensified with crayfish for an ultimate comfort food. 
4.5 from 4 votes
Cook: 25 mins
Total: 25 mins
African
Servings 5 -6

Ingredients

  • 4 -14.5 ounce canned beans or 1 pound dried beans
  • 1/2 – 3/4 cup palm oil or Canola oil
  • 1 medium Onions
  • 2 Tomatoes
  • 1 tablespoon bouillon powder optional
  • ½ pound Smoked Turkey/chicken
  • 1 tablespoon ginger
  • ½ tablespoon garlic
  • 2 - 3 cups stock/ water
  • 1 tablespoon paprika
  • salt and pepper as needed

Instructions

  • Rinse dry black beans and pick through and discard any foreign object.( I did not have to do this because I used the package beans,). Add black beans to a large pot covering with 3-4 inches of cold water.
  • Cover and let sit overnight or 6 to 8 hours
  • Drain the soaked beans, rinse, and place the beans in a Dutch oven or pressure cooker. Follow instructions for cooking beans in your pressure cooker. It takes roughly between 8 to 12 minutes to cook. If not using a pressure cook, cook the beans for about 1 to 1 1/2 hours until tender.
  • Drain the cooked beans and set aside.
  • if using canned beans you should start from here.
  • Heat oil (palm and canola) in large saucepan over medium heat until hot. Sauté the onions in the oil for 3-4 minutes, stirring often and scraping any browned bits off the bottom of the pot.
  • Add tomatoes, ginger, garlic, paprika, Maggie (bouillon) and cook stirring for about 60 seconds,
  • Through in the Smoked meat, Cray fish and let it simmer, for about 15 minutes, add water/ stock if needed to prevent burns. Continue to cook the sauce, stirring occasionally
  • Finally add the beans and the remaining stock/water and bring to a boil and then let it simmer for all the flavors to come together about 15 minutes.
  • Adjust for seasonings and serve.

Nutrition Information:

Calories: 188kcal (9%)| Carbohydrates: 25g (8%)| Protein: 18g (36%)| Fat: 1g (2%)| Cholesterol: 29mg (10%)| Sodium: 318mg (14%)| Potassium: 553mg (16%)| Fiber: 8g (33%)| Sugar: 1g (1%)| Vitamin A: 705IU (14%)| Vitamin C: 2.4mg (3%)| Calcium: 35mg (4%)| Iron: 2.4mg (13%)
Author: Imma
Course: Sides
Cuisine: African
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Nutrition Facts
Black Beans Stew
Amount Per Serving
Calories 188 Calories from Fat 9
% Daily Value*
Fat 1g2%
Cholesterol 29mg10%
Sodium 318mg14%
Potassium 553mg16%
Carbohydrates 25g8%
Fiber 8g33%
Sugar 1g1%
Protein 18g36%
Vitamin A 705IU14%
Vitamin C 2.4mg3%
Calcium 35mg4%
Iron 2.4mg13%
* Percent Daily Values are based on a 2000 calorie diet.

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Comments & Reviews

  3. John Doe says

    This is not a hate comment, I love your recipes. They are tasty and I enjoy them from time to time. I’ve actually shared your website with a few people I know.
    I just wanted to ask, how you did your nutritional calculations?
    I know that this is an approximation when you are calculating nutritional values, however, just 1/2 cup of canola oil is about 960calories with 109g of fat. If you divide that by 5 that is 192 calories and 21.8g of fat per serving. The nutritional value for palm oil is not much off.
    The serving size for a portion of black beans (1/2 cup) is approximately 114calories.
    I am looking to cut weight and that means I have to find recipes that have a low fat percentage. I had to double check your calculations to ensure that the macros were correct but, at least for this recipe they are really off. A lot of your other healthy African recipes are also very high in just fat calories as well.

    Reply

  4. Kathryn Wonders says

    5 stars
    This is a wonderful recipe and I have been meaning to leave a review for a while now. I found this on Pinterest when I had made a pot of black beans on a whim and needed a recipe to use them in. Wow! Such a great blend of flavors. I have made it several times now and although I have never tried adding the crawfish, mainly because they are hard to find, I have used different types of smoked meat. It always turns out amazing. Thanks so much, I love your website! Tonight, I am trying your ground beef curry. 🙂

    Reply

  5. Brian says

    Can you sub Shrimp for Crayfish? I’m in Atlanta and shrimp is usually much cheaper and easier to find. Thanks!!!

    Reply

    • ImmaculateBites says

      Hi Oluwatoyin! This recipe will work well with other kinds of canned beans (not the white baked beans though 🙂 ). Happy cooking !

      Reply

  9. Krissy says

    5 stars
    You have saved my life lol!! I am an American girl who just moved to Nigeria from NYC and cooking African dishes is not something I’m used to and I was feeling quite intimidated before coming across your blog. I have made several of your recipes and I loved them(and so did my guy!). Thanks for sharing! Can’t wait to try more of your recipes.

    Reply