Spicy Yam and Beans with Palm Oil: A Hearty Comfort Food Recipe

Yam and Beans: A Hearty and Flavorful Comfort Food Recipe

Yam and Beans is a delicious and filling dish that combines the earthy flavors of beans with the smooth, starchy texture of yam, all enhanced by the rich taste of palm oil and a spicy kick from grated pepper. Whether you’re looking for a simple yet satisfying meal or something to serve alongside fried plantains or bread, this dish is sure to delight your taste buds.

Ingredients

2 cups beans (black-eyed peas or your choice of beans), picked clean
1 large onion, chopped
Salt, to taste
1 large yam, peeled and chopped into cubes
2 tablespoons grated pepper (such as scotch bonnet or any pepper of your choice)
3 tablespoons palm oil

Allergen Information

Beans: May contain traces of soy or other allergens depending on the variety.
Palm oil: May not be suitable for individuals with palm oil allergies (rare).
Pepper: Individuals with sensitivities to spicy foods should adjust or omit the grated pepper.
Yam: Safe for most, but those with yam or tuber allergies should avoid this dish.

Dietary Preferences

Vegan/Vegetarian: This dish is both vegan and vegetarian-friendly, as it contains no animal products.
Gluten-Free: It is naturally gluten-free, making it an ideal choice for those following a gluten-free diet.
Dairy-Free: There are no dairy ingredients, so it is suitable for those avoiding dairy.
Nut-Free: This recipe contains no nuts, making it safe for individuals with nut allergies.
Low-Sodium: By adjusting the salt to your preference, this dish can be tailored to fit a low-sodium diet.

Cooking Instructions

Prepare the beans: Start by thoroughly rinsing the beans under cold water. Place them in a large pot and cover with water, ensuring the beans are submerged by several inches. Add the chopped onion and a pinch of salt to the pot.
Cook the beans: Bring the water to a boil over medium-high heat. Once boiling, reduce the heat to a simmer and cover the pot. Allow the beans to cook for about 1 to 1.5 hours, or until they are nearly soft but still have a firm bite. The exact cooking time may vary based on the type of beans used.
Add the yam: Once the beans are nearly cooked, add the chopped yam cubes to the pot. Continue to cook the mixture over medium heat for another 20-30 minutes, or until the yam is fully cooked through and tender. Stir occasionally to prevent sticking and ensure even cooking.
Finish the dish: When the yam is tender, stir in the grated pepper and palm oil, making sure they are evenly distributed throughout the dish. Adjust the salt to taste, adding more if necessary. Continue to cook for a few more minutes until everything is fully combined and the yam is soft, absorbing the rich flavors of the broth.
Serve and enjoy: Serve your Yam and Beans hot. This dish can be enjoyed as a main course or paired with sides like fried plantains or bread for a more complete meal.

Nutritional Information (per serving estimate)

Calories: ~350 kcal
Carbohydrates: ~60g
Protein: ~10g
Fat: ~12g
Fiber: ~7g
Sodium: Dependent on added salt

This recipe is an excellent source of carbohydrates and fiber from the beans and yam, providing sustained energy and fullness. The addition of palm oil offers healthy fats and a distinct flavor, while the pepper adds both heat and an extra boost of antioxidants.

Tips and Advice

Choice of Beans: Black-eyed peas are commonly used in this dish, but you can experiment with different varieties such as kidney beans or pinto beans for a unique flavor profile.
Spice Level: Adjust the amount of grated pepper based on your preference for spiciness. If you enjoy more heat, add an extra tablespoon, or if you prefer a milder flavor, use less or omit the pepper entirely.
Palm Oil: For a more traditional taste, use pure, unrefined palm oil, which will give the dish a rich, earthy flavor. If you prefer a lighter version, you can substitute with vegetable or olive oil, though the flavor may be less authentic.
Serving Suggestions: For a heartier meal, serve alongside fried plantains or a slice of warm, crusty bread. If you’re looking for a lighter option, this dish is equally satisfying on its own.

Conclusion

Yam and Beans is more than just a comfort food; it’s a flavorful, nutritious dish that combines the richness of palm oil, the hearty texture of yam, and the earthiness of beans. Simple to make and packed with flavor, it’s a great choice for a satisfying meal that can easily be tailored to your personal preferences. Whether you’re making it for a family dinner, a gathering, or just as a filling lunch, this dish is sure to become a new favorite.