West African Beans Recipe ๐ฒ
Description:
This West African Beans recipe is not just a dish; it’s a journey through culture and flavor! Inspired by the rich culinary heritage of Cameroon, this dish brings together the heartiness of beans with a burst of vibrant spices. Whether you’re new to African cuisine or a seasoned enthusiast, this recipe promises a delightful experience that will transport you to the heart of West Africa.
Key Ingredients:
- 1 onion
- 1 garlic clove
- 2 tablespoons tomato paste
- 1/4 – 1/2 cup olive oil (or substitute with palm oil or coconut oil for an authentic touch)
- 2 cups white beans
- 2 cups water
- 1 teaspoon salt
- Cayenne pepper, to taste
- White rice, for serving
Nutritional Information (per serving):
- Calories: 323.4
- Fat: 9.4g
- Saturated Fat: 1.3g
- Cholesterol: 0mg
- Sodium: 75mg
- Carbohydrates: 54.1g
- Fiber: 2.3g
- Sugar: 1.7g
- Protein: 4.7g
Recipe Instructions:
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Prepare Ingredients: Begin by finely chopping the onion and garlic clove. Measure out the tomato paste, olive oil, white beans, water, salt, cayenne pepper, and white rice.
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Sautรฉ Onion and Garlic: In a skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, and sautรฉ until the onion turns lightly browned and fragrant.
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Add Tomato Paste: Once the onion is golden brown, stir in the tomato paste. Continue stirring constantly until the paste begins to darken and separate, developing a deep burgundy/brown color. Be vigilant to prevent burning, adjusting the heat if necessary. This step typically takes about 10-15 minutes.
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Incorporate Beans: Once the tomato paste is well-cooked, add the white beans along with their juices to the skillet. Stir to combine, allowing the flavors to meld together.
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Simmer: Pour in 1 cup of water and season with salt. Allow the mixture to simmer gently for approximately 10 minutes, stirring occasionally to prevent sticking.
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Spice it Up: As the mixture thickens, sprinkle in cayenne pepper according to your preferred level of heat. Stir well to incorporate the spice evenly throughout the dish.
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Adjust Consistency: If needed, use the remaining water to adjust the consistency of the sauce to your liking. Continue simmering until you achieve a thick, velvety texture that coats the beans beautifully.
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Serve: Once the beans are cooked to perfection and the sauce has reached the desired consistency, it’s time to serve! Spoon the flavorful bean mixture over a bed of fluffy white rice, allowing the savory sauce to mingle with the grains.
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Enjoy: Dive into a comforting bowl of West African Beans, savoring each spoonful of this hearty and soul-warming dish. Pair it with a slice of crusty French bread for an authentic culinary experience.
Tips:
- Experiment with different variations of oil, such as palm oil or coconut oil, to add depth to the flavor profile.
- For a protein-packed meal, consider adding cooked meat such as chicken, beef, or fish to the beans.
- Adjust the level of spiciness by increasing or decreasing the amount of cayenne pepper according to your taste preferences.
- Leftovers can be refrigerated and enjoyed the next day, allowing the flavors to further develop over time.
Cultural Inspiration:
This recipe is a tribute to the culinary traditions of West Africa, particularly Cameroon, where the vibrant flavors of spices and the comforting appeal of beans come together to create unforgettable meals. Each bite is a celebration of culture and heritage, honoring the legacy of traditional African cooking passed down through generations.
Serving Suggestions:
- Serve the West African Beans alongside a generous portion of fluffy white rice for a complete and satisfying meal.
- Garnish with fresh herbs such as chopped cilantro or parsley for a burst of color and freshness.
- Accompany the dish with a side of sliced ripe avocado or a refreshing green salad to balance out the richness of the beans.
Conclusion:
Prepare to embark on a culinary adventure with this West African Beans recipe! From the aromatic blend of onions and garlic to the fiery kick of cayenne pepper, every element of this dish is designed to tantalize your taste buds and transport you to the heart of West Africa. Whether enjoyed as a comforting weeknight dinner or served at a festive gathering, this flavorful dish is sure to become a beloved favorite in your recipe repertoire.
