How to prepare beans stew
One of the most sought after dishes in Africa by young and old alike is beans stew. The dish can be prepared differently depending on your taste and preference, but the basic ingredients are always the same: beans, meat, plantains and some vegetables to improve the flavor of course.
Beans stew is also very tasty, cheap and it goes well with any side dish you can think of. One good thing about beans stew is that you can make big pots of it and store it in the fridge for later consumption or even freeze it for future use if you have excess stew left over after eating.
Many people don’t enjoy eating beans, but it’s important to incorporate them into your diet. They are a great source of protein, they’re usually pretty cheap, and they add a lot of fiber and other nutrients to your diet.
This stew uses many different kinds of beans and veggies, making it really filling and nourishing at the same time. This bean stew can be served on its own as a main dish or as a hearty side with rice or bread.
If you are wondering how to prepare beans stew, it’s actually very simple, as long as you follow these simple steps and tips below.
How to prepare beans stew
- 1 cup dried beans
- 1 medium-sized onion
- Tomato paste
- Red oil
- Powdered pepper
How to prepare
- Rinse and sort beans to remove the bad ones.
- Pour beans inside a pot, add water and put it on fire to boil for about 1 hour.
- Once beans becomes tender, add salt, and set it aside.
- Chop onion, wash fish, and break them into small pieces.
- Put your cooking pot on fire and pour oil and allow it to heat.
- Add your chopped onions into the hot oil and let it fry till it becomes brown.
- Add tomato paste and stir it till it mixes with the oil and chopped onion. Add fish and stir and allow it to heat for 2-3 minutes.
- Pour your cooked beans into the tomato paste and onion mixture.
- Add red pepper and water to pot and stir. Allow the the stew to heat for 20 minutes and continue to stir it once in a while.
- Add salt and pepper to taste.
- Thats it! Your stew is ready.
How to thicken your beans stew if it becomes watery
Whisk a teaspoon of flour in a little cold water to make a slurry, then stir into the stew as it’s cooking. Don’t add dry flour directly to the stew as it may clump. After adding the slurry, bring the stew to boil. This will cook out the flour taste and allow the starch to swell
Importance of beans stew
- Bean stew, is low in fat and rich in many nutrients. A type of legume, beans are high in fiber, protein, iron, potassium, magnesium, and folate.
- They are also high in complex carbohydrates, which require time and energy to digest, making you feel fuller for longer than low-carb foods.
Beans stew can be served with rice and hot plantain. Following the procedures above, you will be done with your stew in a short possible time.