How To Prepare Bambara Beans Stew
How To Prepare Bambara Beans Stew
Bambara beans is one of the popular legumes we have in Ghana.
Aboboi is the name used to call bambara beans stew by the people in Greater Accra Region.
Bambara beans do have a high protein content and it’s perfect to enjoy as a snack or a meal.
In Ghana, Bambara Beans are slow cooked with the inclusion of salt, spices and served with a spicy Plantain Pancake known as kakro, Rice, Kenkey or eaten alone.
RECIPE INGREDIENTS
1 cup of Bambara beans
3 medium-sized Tomatoes
1/2 cup water or chicken stock
1 Large Red Onion
3 Fresh Cayenne Pepper
1 Whole Smoked Mackerel
Salted beef
Ground Cumin
1/2 cup vegetable oil
Ground Coriander
Salt
DIRECTIONS ON HOW TO PREPARE BAMBARA BEANS STEW
Soak the bambara beans overnight to soften them up.
Boil the beans for about 1 hour. Ensure that they are soft and tender. Remove and place them aside.
Wash and blend tomatoes and peppers until smooth. Sliced onions into pieces.
Wash mackerel and debone by opening it up and detaching the head, bones from the abdomen, gills and spine area.
Place a large saucepan on a medium heat, add oil.
Pour onions into the oil and cook down till tender and translucent. Fry salted beef in the onion for 3 minutes.
Pour in pureed tomato mixture and half cup of water or chicken stock to cook tomatoes.
Add in a tablespoonful each of ground cumin and coriander. Cover and allow to cook for 15 minutes.
Next, pour the Bambara beans into the tomato stew followed by the mackerel.
Add salt to taste. Gently stir through. Cook for another 5 minutes and serve hot with steamed Ghana rice.
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RECIPE VIDEO
MAN SHALL NOT LIVE BY BREAD ALONE,BUT BY EVERY WORD(JESUS) THAT PROCEEDETH OUT OF THE MOUTH OF GOD.kjv
Ingredients
1 cup of Bambara beans
3 medium-sized Tomatoes
1/2 cup water or chicken stock
1 Large Red Onion
3 Fresh Cayenne Pepper
1 Whole Smoked Mackerel
Salted beef
Ground Cumin
1/2 cup vegetable oil
Ground Coriander
Salt
Instructions
- Soak the bambara beans overnight to soften them up.
- Boil the beans for about 1 hour. Ensure that they are soft and tender. Remove and place them aside.
- Wash and blend tomatoes and peppers until smooth. Sliced onions into pieces.
- Wash mackerel and debone by opening it up and detaching the head, bones from the abdomen, gills and spine area.
- Place a large saucepan on a medium heat, add oil.
- Pour onions into the oil and cook down till tender and translucent. Fry salted beef in the onion for 3 minutes.
- Pour in pureed tomato mixture and half cup of water or chicken stock to cook tomatoes.
- Add in a tablespoonful each of ground cumin and coriander. Cover and allow to cook for 15 minutes.
- Next, pour the Bambara beans into the tomato stew followed by the mackerel.
- Add salt to taste. Gently stir through. Cook for another 5 minutes and serve hot with steamed Ghana rice.
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Ingredients
1 cup of Bambara beans
3 medium-sized Tomatoes
1/2 cup water or chicken stock
1 Large Red Onion
3 Fresh Cayenne Pepper
1 Whole Smoked Mackerel
Salted beef
Ground Cumin
1/2 cup vegetable oil
Ground Coriander
Salt
Instructions
- Soak the bambara beans overnight to soften them up.
- Boil the beans for about 1 hour. Ensure that they are soft and tender. Remove and place them aside.
- Wash and blend tomatoes and peppers until smooth. Sliced onions into pieces.
- Wash mackerel and debone by opening it up and detaching the head, bones from the abdomen, gills and spine area.
- Place a large saucepan on a medium heat, add oil.
- Pour onions into the oil and cook down till tender and translucent. Fry salted beef in the onion for 3 minutes.
- Pour in pureed tomato mixture and half cup of water or chicken stock to cook tomatoes.
- Add in a tablespoonful each of ground cumin and coriander. Cover and allow to cook for 15 minutes.
- Next, pour the Bambara beans into the tomato stew followed by the mackerel.
- Add salt to taste. Gently stir through. Cook for another 5 minutes and serve hot with steamed Ghana rice.