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Vegan African bean stew with rice and baked plantains
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African bean stew

These spicy, stewed African beans served with baked plantain and rice make a great vegan or vegetarian dinner or side dish.
Course Main Course
Cuisine African, Vegan
Keyword african bean stew
Prep Time 15 minutes
Cook Time 1 hour 20 minutes
Soaking time 12 hours
Total Time 1 hour 35 minutes
Servings 6 people
Calories 587kcal
Author Cook Veggielicious

Ingredients

For the beans

  • 300 g dried kidney beans
  • 1 tablespoon sunflower oil
  • 1 onion finely chopped
  • 2 cloves garlic crushed
  • 400 g tinned chopped tomatoes
  • 1 tablespoon tomato puree
  • 1 tablespoon soy sauce
  • 1 teaspoon garlic granules
  • ½ teaspoon chilli powder
  • 3 cloves
  • 1 tablespoon Marmite or other yeast extract
  • 1 teaspoon ground cumin
  • black pepper
  • salt

For the plantains

  • 1 tbsp sunflower oil
  • 2 plantains

To serve

  • 450 g rice cooked to packet instructions
  • handful parsley chopped
Metric - US customary

Instructions

For the beans

  • You will need to start this dish the night before you want to cook it. Rinse the beans, cover with cold water and soak overnight.
  • Drain, rinse and cover again with clean water. Bring to the boil, reduce the heat, cover and simmer for around 1 hour until soft - the time varies depending on the beans.
  • Drain the beans reserving the water to add back to the pan.
  • Rinse the pan, then heat the oil.
  • Add the onion and fry until golden brown. Add the garlic, stir and cook for a minute before adding the chopped tomatoes.
  • Add the tomato puree and stir.
  • Add the spices, soya sauce and marmite, and slowly add the bean water until you have a soupy texture.
  • Spoon in the cooked beans and simmer for a few minutes. Check the seasoning and add extra salt and pepper if needed.

For the plantains

  • Preheat the oven to 180°C (fan)/200°C/gas mark 6.
  • Peel and slice the plantains into 1cm thick slices.
  • Place on a lightly greased baking tray and brush lightly with oil. Bake for 10 minutes, turn and repeat for a further ten minutes. Check the softness of the beans with a fork - if not soft return to the oven for a further ten minutes.

To serve

  • Serve the beans and plantain with rice and sprinkled with chopped parsley.

Nutrition

Calories: 587kcal | Carbohydrates: 116g | Protein: 19g | Fat: 6g | Saturated Fat: 1g | Sodium: 354mg | Potassium: 1306mg | Fiber: 11g | Sugar: 13g | Vitamin A: 818IU | Vitamin C: 21mg | Calcium: 98mg | Iron: 6mg