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The Nutritional value of beans cannot be overemphasized. Beans are low in fat and calories, and, packed with protein and fiber. We have different types of beans, in this article I am going to highlight how to cook African Beans specifically.
Beans are excellent sources of dietary fiber, protein, and vitamins. Beans help reduce blood sugar, improve cholesterol levels, and helps maintain a healthy gut.
INSTRUCTIONS ON HOW TO COOK AFRICAN BEANS
Below are simple steps on how to cook Beans (Brown Beans with Palm Oil);
- 4 Cups of Brown Beans (West African Brown Beans)
- ¼ Cup of Palm Oil
- I Large Size red Onion
- 5 Tbsp. Ground dried shrimp (crayfish)
- 1 Tbsp. of dry pepper
- 2 Seasoning Cubes
STEP 1; carefully rinse the beans and place it in a pot with three and half cups of water
STEP 2; Boil the beans on medium heat until it becomes soft. Brown beans can take about 40 to 45 minutes to become soft. You have to check the beans at regular intervals so the water doesn’t dry out.
STEP 3; if you notice that the water has dried out and the beans is not yet soft, add a little water.
STEP 4; After 35 minutes, add your chopped onions and allow to boil for 5 minutes.
STEP 5; Once the beans are softened, add your palm oil, dry pepper, crayfish and seasoning cubes. Allow to boil for 10 minutes.
STEP 6; Season the beans with salt to your taste. Turn off the heat and allow to sit for 5 minutes before serving.
PREP TIME; 10 MINUTES, COOK TIME; 45 MINUTES, READY IN; 50 MINUTES
HOW TO COOK FRIED AFRICAN BEANS
The method explained above is how to cook beans with palm oil otherwise known as the boiling method, still using the Nigerian or West African brown beans that is small and brownish in color.
Apart from the Nigerian Brown beans, we also have the white beans, stone big beans. Some cooks prefer the brown beans because it cooks fast. While, the white beans takes a longer time to prepare.
Beans can also be eaten with stew, white boiled yam and fried plantain. To eat beans with white yam, go back to the instructions on how to cook African beans above, in STEP 2, add your while peeled yam and continue cooking.
Most People prepare to prepare their beans with groundnut oil either by frying the groundnut oil or simply by boiling together with the beans.
Below are steps on how to cook African beans by frying the Palm Oil;
STEP 1; Pick out the dirt in your beans
STEP 2; Boil your Pot over a gas stove with water in it.
Step 3; constantly check the Beans to know when it will turn soft
STEP 4; When the beans get soft, filter out the water from the beans until empty
STEP 5; Keep the filtered water on a glass or plastic bowl
STEP 6; Pour your palm oil inside an empty pot
STEP 7; Add Salt
STEP 8; Add Onions and fresh Pepper or dry pepper
STEP 9; Allow the palm oil to fry for 1 to 2 minutes.
STEP 10; Add crayfish (ground fried shrimp) and seasoning cubes
STEP 11; Add the beans that was filtered out back into the pot, add little by little and stir as you add.
STEP 12; If there is excess water in the beans, remove some and add the filtered thick water a little into the beans.
STEP 13; Allow to boil for like 10 minutes
STEP 14; Allow to sit for 5 minutes, serve and enjoy!
HOW TO COOK BEANS WITH GROUNDNUT OIL
Below are the ingredients to make groundnut oil Beans;
- Fresh Tomatoes
- Vegetable oil
- Seasoning cubes
Instructions to make Groundnut oil beans;
STEP 1; Make sure you carefully pick out all dirt from the beans
STEP 2; Wash with water
STEP 3; Parboil the beans for up to 10 minutes, if you have a Pressure pot, use a pressure pot for fast cooking. In case you don’t have a Pressure pot, use a durable stainless steel pot and pans for daily use to boil the beans for up to 30 minutes. Check the beans regularly if it has become soft.
STEP 4; Add Onions and Seasoning cubes to cook with the beans and water to help the process. Then add tomatoes (sliced and chopped) inside the boiling beans.
STEP 5; Wash the green vegetables and keep aside.
STEP 6; Place a Pot on fire, allow it to dry and add your Groundnut oil. Then add onions to the oil to give a pleasant aroma. Add the tomatoes to make a sauce, add seasoning cubes and cook for 15 to 20 minutes. Then add the green vegetables to cook for 3 minutes.
STEP 7; Check your beans, allow the water to dry, and until the beans get soft. Bring the beans down from the fire, pour the beans in a bowl, add the groundnut oil, and stir it. Your recipe is ready to be served!