One-Pot Beans and Plantains (Bean and Plantain Pottage) – West African Flavours

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.

 

One-Pot Beans and Plantains - West African Flavours

You will love this rich and flavourful recipe.

Prep Time10 mins

Cook Time1 hr 45 mins

Total Time1 hr 45 mins

Course: Main

Cuisine: African

Servings: 6

Calories: 415kcal

Author: Bintu Hardy | Recipes From A Pantry

 

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: 6.9% | Vitamin C: 8.6% | Calcium: 2.6% | Iron: 10.5%