A lot of people may not be fans of beans– and they are missing out because this is one of the super foods we have in the world.
They can fit in almost any food category. They have a high amount of carbs, as well as protein, antioxidants, vitamins and minerals. They also contain little to no fat and even help lower cholesterol.
So if you are getting tired of the way you cook beans or just want to try something new, maybe these recipes from around the continent can help out.
1. Beef, Beans and Barley
This is a north African recipe which is usually cooked with Kidney beans. The kidney beans is soaked over night and cooked the following day together with the pre-cooked beef and preferred spices.
2. Maharagwe ya Nazi
Maharagwe is beans cooked in coconut milk and particularly common in east Africa. The Kidney beans is boiled then added to sauted onions, garlic and other spices. Coconut milk is substituted for water and the result is some yummy goodness you will never forget. Serve with Chappatti, rice or Ugali.
3. Ewa Agoyin
Ewa Agoyin is a Nigeria street food that is commonly eaten with bread. The beans is cooked and mashed and paired with the Agoyin sauce. The Agoyin sauce is a Yoruba onion and pepper sauce cooked in palm oil with crayfish and seasonings. It is extra filling!
Ibiharage is a fried beans dish common in Burundi and Rwanda. It is very easy and fast to make. Canned or any kind of beans can be used to make this dish. With canned, the beans are added after Onions and other veggies have been sauteed in the pan then stir-fried for about 5 minutes. With dry, they are soaked over night till soft, drained the following day and cooked as with canned beans.
This is a West African street side food. The beans is soaked in water till its soft enough to peel. The white flesh of the beans is then blended till a paste is formed. Spices are added to the paste and deep fried in palm oil or vegetable oil. It can be eaten alone or with bread, pap or anything you prefer.
This is a popular Kenyan dish also called Muthere or Mutheri. It is basically a beans and maize stew and can be cooked with any kind of beans. It is a healthy and delicious dish.
If you love Heinz baked beans in tomato sauce, you should definitely try Sousboontjies. It is a sweet and sour dish usually made with Red speckled “sugar beans” cooked in vinegar, sugar and flour.
8. Moi Moi
Moi Moi is a steamed bean pudding usually made with black eyed peas but can be tried with other types. The beans are washed , peeled and blended as in Akara. Other proteins like boiled eggs, fish, ground beef can be added to the paste. More vegetables can be added as well for a rich taste. The mixture is then baked or steamed in foil wraps in a pot. Hand on heart, it is absolutely delicious.
9. Red Red
Red Red is a Ghanaian dish known by other names across west Africa.It is beans cooked in palm oil and served with plantain– usually fried. It is delicious and easy to prepare.
SEE ALSO: 8 Delicious Ghanaian Dishes You Must Try
Waakye is a popular Ghanaian dish. The beans is cooked together with rice and eaten with Shito (a Ghanaian pepper sauce). It can be eaten on its own or with other sides.