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This One-Pot Beans and Plantains recipe with black-eyed beans and palm oil (bean and plantain pottage) is finger-licking West African street food at its best. Recipe suitable for Gluten-Free diets.
Hey Folks. Time to intro you to something a little bit more different. More different from the usual Sierra Leone Flavours I hear you ask? Yes – as in introducing you cooking with palm oil. It is a pantry staple for all Sierra Leoneans including myself and it adds a really unique rich flavour to your food.
Why You’ll Love One-Pot Beans and Plantains
This One-Pot Beans and Plantains recipe (bean pottage I hear my Nigerian friends call it) is finger-licking street food at its best – think filling protein from the black-eyed beans, flavour from the palm oil and fish and a little hint of sweetness via the plantains. And if you stuff this mixture into warm bread and it will pretty much fill you up for the entire day.
I sooooo remember sitting in my little corner biting into my black-eyed bean and plantain sandwiches, and seeing a few beans escape onto the table.
After I finished my sandwich, I would then pick up every single bean and slowly savour them aka eat my sandwich twice. And would you know it, my eldest is exactly like me.
How to MakeOne-Pot Beans and Plantains
Time to stop talking and leave you with the recipe for this One-Pot Beans and Plantains recipe and urge you to try something a little bit different.
Here is how to make One-Pot Beans and Plantains. Please do try it and if you do make it, then please do tag #recipesfromapantry on Instagram or twitter so that I can pop over and have a look. It is really, really awesome for me when you make any one of my recipes. You can also share it on my Facebook page.
Thank you for reading myone pot beans and plantain recipe post. And please come visit again as I continue dreaming up recipes, traditional African recipes, African fusion recipes, Sierra Leone recipes, travel plans and much more for you.
Don't forget to tag #recipesfromapantry on Instagram or Twitter if you try One-Pot Beans and Plantains - West African Flavours! It is really, really awesome for me when you make one of my recipes and I'd love to see it. You can also share it on my Facebook page. Please pin this recipe to Pinterest too! Thank you for reading Recipes from a Pantry.
One-Pot Beans and Plantains - West African Flavours
You will love this rich and flavourful recipe.
Prep Time10 minutes mins
Cook Time1 hour hr 45 minutes mins
Total Time1 hour hr 45 minutes mins
Course: Main
Cuisine: African
Servings: 6
Calories: 415kcal
Author: Bintu Hardy
Ingredients
- 400g beans soaked overnight and rinsed
- 1.125 l water
- 200 ml palm oil
- 1 onion finely chopped
- 3 tbsp dried fish flakes
- Chopped Scotch bonnet chilli to taste
- 1 jumbo maggi cube
- 1 plantain peeled and cut into thin discs
- A large handful of very finely chopped spinach
- Salt
Instructions
Put beans and water in a pot and bring to the boil. Skim off the layer of foam, reduce heat and simmer for 15 mins.
Mix in the palm oil, onion, fish flakes and scotch bonnet chilli and let simmer for about 1.5 hr or until the beans are done to your taste.
About 15 mins before the beans are ready stir in the maggi cube and plantain, cover the pot and cook till the plantain is done.
Stir in the chopped spinach, adjust seasoning and serve with some rice.
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Notes
Notes - you could use oil instead of palm oil, and other quick wilt greens instead of spinach. If you don't have a maggi cube then please substitute the water with vegetable or chicken stock. Keep an eye on the water when cooking the beans and add a half cup of water at a time if the water dries out.
Nutrition
Calories: 415kcal | Carbohydrates: 25g | Protein: 5g | Fat: 33g | Saturated Fat: 16g | Sodium: 13mg | Potassium: 360mg | Fiber: 5g | Sugar: 7g | Vitamin A: 345IU | Vitamin C: 7.1mg | Calcium: 26mg | Iron: 1.9mg
