Bean delights: 5 must-try African bean recipes
What's the story
Beans are the unsung heroes of African kitchens, prized for their versatility and packed with nutrition. This article highlights five mouthwatering bean recipes from around the continent, celebrating the vibrant diversity of African culinary traditions. Whether you're craving a savory stew or a refreshing salad, these dishes promise a delicious introduction to Africa's flavorful and healthy food culture.
Pottage
Nigerian bean pottage
Nigerian bean pottage (Ewa Riro) is a deliciously rich and comforting dish made with black-eyed peas, palm oil, onions, and spices. It is often served with fried plantains or bread. The key to this dish lies in slow-cooking the beans until they're tender and bursting with rich, savory flavor, allowing the spices and seasonings to fully infuse each bite.
Stew
Ethiopian red lentil stew
This hearty Ethiopian stew, called Misir Wot, is made with red lentils simmered in a spicy berbere sauce with onions and garlic. It's a comfort food classic in Ethiopia, often served with injera, a sourdough flatbread that's perfect for scooping up all that delicious stew. The unique blend of spices in berbere is what really sets this dish apart.
Salad
Moroccan white bean salad
On warmer days, the Moroccan white bean salad is a light and refreshing option. This salad combines cooked white beans with fresh tomatoes, cucumbers, onions, and herbs, all dressed in a simple and tangy olive oil and lemon juice vinaigrette. Whether enjoyed as a light lunch or a side dish, this salad offers a perfect balance of fresh vegetables and creamy beans for a satisfying and flavorful meal.
Samp
South African samp and beans
Samp and beans is a classic South African comfort food. It's made from samp, which is crushed dried corn kernels, and sugar beans. Everything gets slow-cooked with beef stock (you can use vegetable stock for a vegetarian option), onions, carrots, and potatoes. This creates a ton of flavor! This warm and hearty dish is a favorite at family get-togethers.
Githeri
Kenyan githeri
Githeri is a hearty Kenyan staple prepared by boiling maize (corn) and beans together until they're tender and delicious. You can enjoy it plain or jazz it up with veggies like spinach, cabbage, and tomatoes. The best part? This customizable dish lets you get creative with whatever ingredients you have on hand, making it the ideal comfort food for any mealtime.