Plantain and Bean Stew
Plantain and Bean Stew
A hearty, flavorful stew that fuses Caribbean and African cuisine, perfect for cozy meals. This plantain and bean stew is sweet, savory, and packed with plant-based goodness. Ideal for serving over rice or with a side of jollof rice.
Equipment
- Wooden spoon or spatula
Ingredients
Main Ingredients:
- 2 ripe yellow plantains, peeled and cut into chunks
- 1 can kidney beans or (15 oz) - drained and rinsed
- 1 can plum tomatoes or 15 oz - crushed or blended
- 1 large carrot, diced
- 1 stalk celery, diced
- 3 spring onions, chopped
- 2 cloves garlic, minced
- 1 scotch bonnet pepper, finely chopped (optional for heat)
Seasoning & Spices:
- 2 vegetable stock cubes
- 1 tsp dried thyme
- 1/2 tsp black pepper
- 1/2 tsp sea salt (adjust to taste)
- 1 tsp all-purpose seasoning
Additional Ingredients:
- 3 tbsp vegetable oil
- 250 ml water
- Fresh parsley for garnish
Instructions
- Prep the Vegetables:Peel and cut the plantains into bite-sized chunks. Dice the carrot and celery, and chop the spring onions and scotch bonnet pepper (if using).
- Sauté the Base:Heat the vegetable oil in a large pot over medium heat. Add the spring onions, garlic, scotch bonnet, celery, and carrot. Sauté for 3-5 minutes until they are soft and aromatic.
- Add the Main Ingredients:Add the plantain chunks and mix well. Stir in the kidney beans and plum tomatoes, ensuring everything is well combined.
- Add Liquid and Seasoning:Pour in the water, making sure it reaches just below the level of the vegetables. Add the vegetable stock cubes, thyme, black pepper, sea salt, and all-purpose seasoning. Stir to combine.
- Simmer:Cover the pot and let it simmer over medium-low heat for 15 minutes or until the plantains are tender and the stew thickens. Stir occasionally to prevent sticking.
- Serve:Garnish with fresh parsley and serve warm over jollof rice or with your preferred side dish.
Notes
Notes:
- Adjust Heat: For a milder version, omit or reduce the amount of scotch bonnet pepper.
- Consistency: The plantains may soften and melt into the stew, adding natural sweetness and thickness.
- Serving Suggestion: Pairs wonderfully with jollof rice or steamed rice for a complete meal.
Nutrition
Calories: 320kcalCarbohydrates: 55gProtein: 8gFat: 8gSaturated Fat: 1gSodium: 520mgPotassium: 850mgFiber: 9gSugar: 18gVitamin A: 5700IUVitamin C: 28mgCalcium: 70mgIron: 3mg
Tried this recipe?Please consider Leaving a Review!
Responses