3 Recipe Ideas to Cook Your Beans the African Way

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3 Recipe Ideas to Cook Your Beans the African Way

Are you looking for exciting new bean based recipes? Across the African continent you can find many vegetarian bean based dishes that are easy enough for you to recreate at home. 

Not only are beans packed full of healthy protein but super low in fats making them a great choice for your next meal. Here is a list of three popular vegetarian African bean dishes that you should try out today!

Githeri

Githeri

In central Kenya the Kikuyu Tribe makes this simple stewed beans and maize main dish. It is a staple part of their diet for its heart healthy amino acid properties. 

If you love wholesome meals and want to pack in all your plant protein then this recipe sure is for you.

What you’ll need

  • Maize (frozen or fresh)
  • Dry beans
  • Garlic
  • Onion
  • Chilli
  • Tomatoes
  • Curry powder

For a spicy version of this old time classic, Abi Olayiwola of EatwellAbi.com gives you the low-down on all you need to know about preparing tasty Githeri. 

Her advice is any kind of bean or vegetable can be used depending on your flavour preferences. To save you time she also recommends using frozen maize and canned beans. 

First you’ll have to boil your maize and beans until they’re nice and soft then you can work in all of your flavours and serve it with rice or your starch of choice.

Read Also: Best Five Vegetarian Cape Malay Foods Recipes


Loubia

Loubia

If you have some white beans handy then you should try making Loubia, a zesty Moroccan white bean stew. This vegetarian comfort food dish is traditionally eaten with a side of Moroccan bread like khobz or with fried fish. 

What you’ll need

  • White beans
  • Tomatoes
  • Ginger
  • Paprika
  • Cumin
  • Chilli 

A highly rated Loubia recipe is by Christine Benlafquih of Taste of Maroc which requires you to soak your beans overnight for maximum texture and a reduced cooking time. 

Her recipe uses a pressure cooker although a regular pot is fine as long as you double the cooking time.  

The juices from the stewed vegetables such as tomatoes are what really define this dish’s flavour profile. If you want to lessen the tangy taste remember to add a little sugar.


Maharagwe

Maharagwe

This dish of stewed red beans is enjoyed all over the African continent. It’s no wonder since the richer the colour of a bean the higher the level of antioxidants present in the beans. 

What’s more, red beans are versatile in that you can eat them sweet or savoury if you prefer typically with chapati or ugali type starch sides.

What you’ll need

  • Coconut milk
  • Red beans
  • Cinnamon
  • Cardamom
  • Onions
  • Tomatoes
  • Garlic
  • Curry powder
  • Chilli
  • Green peppers 

If you want an authentic Maharagwe recipe try Chef Jean from Food.com She takes you through all the steps to cook this dish in the traditional style used in kitchens across Africa.

You’ll need to boil your beans for at least an hour before adding the remaining ingredients. For an added extra her recipe includes the method for making your own coconut milk African style! 

All in all your need to set aside a day and a half if opting for fresh coconut milk. For those of us with little time canned full fat coconut milk works perfectly well too.

Read Also: Delicious South African vegetarian Braai Recipe


What’s in a Bean?

Do you know how healthy beans are for you? Here are five stand out facts from the food and nutrition specialist Julie Garden-Robinson at North Dakota State University about the amazing health benefits of beans.

1. Beans are Super Nutritious

The average bean contains all the necessary vitamins and minerals needed for a healthy diet with little to no total fat, sodium and cholesterol.

2. Fibre Rich

We all need fibre each day to keep our digestive systems functioning on an optimum level. If you eat just half a cup of beans you’ll be getting about 30% of your daily fibre intake. 

3. Soak Time Matters

If you soak your dry beans overnight or for a good two hours before you boil them you’ll retain more of the natural Vitamin B folate. 

4. Heart Healthy

Beans tick all the right boxes when it comes to promoting your heart health. Studies suggest diets low in saturated fats while high in fibre and Vitamin B decrease the risk of cardiovascular diseases.

5. Vegan Friendly

Are you vegetarian or follow a vegan diet? Then beans are an important source of non-animal protein, zinc and iron for you not readily found in other plant-based food such as grains.

Whether you prefer meat or are a strict vegan there’s no doubt about the overall health benefits of beans. We should all try to include more beans in our diet!

You can with our three African bean based recipes that are both easy for a beginner or more experienced chef. 

For lots of nutritious vegetarian meal ideas or just something new subscribe and follow Dailynewsbucket and please do share your delicious creations too! Enjoy.

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