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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (180g) Recipe makes 6 servings The following items or measurements are not included below: 2 cans white beans |
||
| Calories 323 | ||
| Calories from Fat 84 | (26%) | |
| Amount Per Serving | %DV | |
| Total Fat 9.4g | 14% | |
| Saturated Fat 1.3g | 6% | |
| Monounsaturated Fat 6.7g | ||
| Polyunsaturated Fat 1.1g | ||
| Trans Fat 0.0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 75mg | 3% | |
| Potassium 139mg | 3% | |
| Total Carbohydrate 54.1g | 18% | |
| Dietary Fiber 2.3g | 9% | |
| Sugars 1.7g | ||
| Protein 4.7g | 9% | |
West African Beans
By: bayoucritter aka. angela
Dec 9, 2001
I love this dish! I married a man from French West Africa (once upon a time) and learned to cook their dishes. The more you make this dish, the better you get at it. Actually, the beans are a healthy food and very fulfilling. You can add Meat and make this a one-dish meal. A loaf of french bread is great with it.
SERVES 6 -8
Ingredients
- 1 large onion, chopped
- 1 clove garlic, minced
- 2 tablespoons tomato paste
- 1/4-1/2 cup olive oil
- 2 cans white beans
- 2 cups water
- 1 pinch salt
- cayenne pepper (to YOUR taste! The West African brand is very hot and needs less. The Spanish Cayenne is milder in t)
- 2-3 cups white rice, cooked
Directions
1
In skillet, add Oil, Onion, Garlic.2
Cook on med heat, stirring often.3
When onion is lightly browned, add Tomato Paste.4
Stirring constantly until the Paste has'separated' and is a deep burgundy/brown color.5
Be careful not to let burn!6
Takes about 10-15 minutes.7
Stir in Bean'juice'.8
Then, add the beans, salt and 1cup of the water.9
Let simmer about 10min.10
Stir occasionally.11
When mixture begins to thicken, stir in Cayenne Pepper, to taste and continue to simmer til you have a thick, velvety'sauce'.12
Use remaining water to adjust consistency to your liking.13
Serve over White Rice.14
Yummy!
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Browse similar recipes by category
- Course > Main Dish > One-Dish Meal
- Course > Side Dishes
- Main Ingredient > Pasta, Rice & Grains > Rice > White rice
- Main Ingredient > Beans
- Cuisine > African > Central/Western
- Preparation > Time to Make > < 60 mins
- Preparation > Simple
- Occasion > Holiday/Event > Non-Religious > Kwanzaa
- Occasion > Taste/Mood > Spicy
- Dietary > Vegetarian > Vegan
Featured Reviews for This Recipe
From: Chef #1543252
On Feb 5, 2010
This is some good stuff!! And it was very forgiving. I didn't have paste so I made up with extra sauce and only had black eyed peas on had. Also used onion and garlic powder. And it still turned out fantastic.I even got a little heavy handed with the cayenne. But the kids didn't care, they just sweat it out bowl after bowl! I can't wait to make it again and use the suggested ingredients and I'm sure it will be even better!
From: toubabou-ke
On Aug 5, 2009
thank you, thank you! i am a returned peace corps volunteer from guinea (and senegal), west africa. while i took the time to learn some of the more "prominent" dishes (yassa poulet, attieke avec poisson frite, etc...), i failed to take into account the daily pleasures of the village fare. i've been missing these and am SO excited to have found them here! ***for added authenticity, try palm oil and a couple pierced "piments" (habaneros), if you're into that sort of thing. again...thank you, thank you, THANK YOU!!! FIVE STARS!!!
From: Amy - Ellie's Mommie
On Jun 12, 2004
This dish was beyond excellent! My mother, myself and my two-year old all loved it! We had it as a side dish tonight, and I plan on eating it for lunch for the rest of the week. Some recipe notes: There are easily 8 side dish servings in this recipe, 6 main dish servings. I used a 10 inch cast iron skillet, as my onions weren't browning well in the saucepan. I think using cast iron helped them brown more. It took about 10 minutes for the tomato paste to color properly. I used only 1 cup of water and never needed the other cup. I will be making this again and again...I'm thinking of possibly doing an oven and a crockpot version some day. I'll keep 'Zaar updated!
From: Amy Blum
On May 30, 2003
This is a GREAT recipe. I love the dish. I use dried black-eyed peas, boiled with garlic, and it turns out really tasty. A word of advice--letting the paste separate and darken takes longer than you think, the first time you do it.
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