Miyan Taushe (Nigerian Spicy Stewed Beans)
If you’re looking for a flavorful, comforting dish that’s rich in nutrients and spices, Miyan Taushe is the perfect recipe to try. Originating from northern Nigeria, this hearty stew is made with black-eyed peas, tomatoes, onions, and a blend of aromatic spices. It’s a popular meal enjoyed across Nigerian households, offering both warmth and nourishment. Whether you’re preparing it for a family gathering or a cozy dinner, Miyan Taushe promises a delightful experience full of rich flavors and vibrant colors.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Black-eyed peas (beans) | 2 cups |
| Tomatoes | 4 large, chopped |
| Onions | 2 medium, finely chopped |
| Garlic | 3 cloves, minced |
| Ginger | 1 tablespoon, minced |
| Ground pepper | 1 tablespoon |
| Ground coriander | 1 tablespoon |
| Ground cumin | 1 teaspoon |
| Palm oil | 2 tablespoons |
| Beef or chicken broth | 4 cups |
| Salt | To taste |
| Water | As needed for consistency |
| Fresh spinach or bitter leaf | 1 cup (optional) |
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 220 kcal |
| Protein | 14 g |
| Carbohydrates | 30 g |
| Fiber | 10 g |
| Fat | 8 g |
| Sodium | 600 mg |
| Potassium | 450 mg |
| Vitamin A | 120 IU |
| Vitamin C | 25 mg |
| Calcium | 60 mg |
| Iron | 2 mg |
Instructions:
-
Prep the Beans: Start by rinsing the black-eyed peas thoroughly under cold water to remove any dirt or debris. In a large pot, bring about 4 cups of water to a boil, add the beans, and cook them for about 25-30 minutes until tender. You may need to add more water during the cooking process, depending on how much the beans absorb.
-
Prepare the Vegetables: While the beans are cooking, peel and chop the onions, garlic, and ginger. Dice the tomatoes into small pieces. If using fresh spinach or bitter leaf, wash it thoroughly and set it aside for later.
-
Cooking the Base: Heat the palm oil in a large pot over medium heat. Once the oil is hot, add the chopped onions, garlic, and ginger. Sauté them for 5-7 minutes until the onions are soft and translucent, and the kitchen is filled with a wonderful aroma.
-
Adding the Tomatoes and Spices: Add the chopped tomatoes to the pot and stir. Let the tomatoes cook for about 10-15 minutes until they break down and become soft. At this point, sprinkle in the ground pepper, coriander, and cumin, stirring to combine. These spices will infuse the base with a lovely depth of flavor.
-
Combine with Broth: Once the tomato mixture has cooked down, pour in the beef or chicken broth. Bring it to a gentle simmer, allowing the flavors to meld together for another 10-15 minutes. Adjust the seasoning with salt to taste.
-
Add the Cooked Beans: Drain any excess liquid from the beans (reserve some liquid in case you need to adjust the stew’s consistency) and add them to the pot with the tomato-spice broth. Stir well, ensuring the beans are fully incorporated with the sauce. If the stew appears too thick, add a little of the reserved bean cooking liquid or more water.
-
Simmer for Flavor: Let the stew simmer for about 20-30 minutes, stirring occasionally. This allows the beans to absorb the flavors from the tomatoes and spices, making the dish rich and savory. If you’re using spinach or bitter leaf, stir it in during the last 5 minutes of cooking for added flavor and nutrients.
-
Final Adjustments: Taste the stew and adjust seasoning as needed. If you like it spicier, feel free to add a little more ground pepper or chili to intensify the heat.
-
Serve and Enjoy: Serve Miyan Taushe hot with your choice of side—it’s delicious with rice, fufu, or even flatbreads. The dish can also be enjoyed on its own as a satisfying meal.
Cooking Tips:
- For a more authentic taste, you can also add dried fish or meat such as goat or beef, which will add another layer of depth to the stew.
- If you prefer a smoother texture, you can mash some of the beans to thicken the stew. This creates a creamy consistency without needing to use flour or cornstarch.
- The dish keeps well in the refrigerator for several days, and like most stews, the flavors get even better the next day!
Why You’ll Love Miyan Taushe:
This dish is not just about the rich flavor; it’s packed with nutritional benefits. The black-eyed peas are an excellent source of protein and fiber, while the tomatoes provide essential vitamins and antioxidants. The use of palm oil adds a healthy fat component, and the aromatic spices offer a fragrant, spicy kick that will keep you coming back for more.
Whether you’re new to Nigerian cuisine or an experienced cook looking to try something new, Miyan Taushe is an affordable and healthy stew that doesn’t compromise on taste. It’s sure to bring a little warmth and comfort to your kitchen, with a spicy, flavorful twist that’s both satisfying and wholesome.
Miyan Taushe is a versatile and hearty meal perfect for those chilly evenings when you want something spicy and filling. With its combination of beans, spices, and vegetables, it’s not only delicious but also a great way to introduce new flavors and ingredients into your culinary repertoire.
Enjoy making this delightful dish and share it with family and friends for a taste of Nigerian cuisine that everyone will love.
