One-Pot Beans and Plantains - West African Flavours
You will love this rich and flavourful recipe.
Servings 6
Calories 415kcal
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.
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