African Recipes

How To Prepare Bambara Beans Stew

1 Mins read

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. 

READ ALSO:   How To Prepare Gari Fotor

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.

 

TRY OTHER AFRICAN RECIPES

HOW TO PREPARE CASSAVA FLAKES

HOW TO PREPARE GARI AND BEAN

RECIPE VIDEO

 

MAN SHALL NOT LIVE BY BREAD ALONE,BUT BY EVERY WORD(JESUS) THAT PROCEEDETH OUT OF THE MOUTH OF GOD.kjv

How To Prepare Bambara Beans Stew

Rating: 5.0/5
( 1 voted )
Serves: 2 Prep Time: Cooking Time: Nutrition facts: 100 calories 1 gram fat

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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