African Beans

Discover the rich, comforting flavors of African Beans, a hearty stew that showcases tender black-eyed peas simmered in a vibrant, spiced tomato and pepper sauce. Infused with aromatic garlic, ginger, and a kick from optional scotch bonnet peppers, this dish is layered with warming spices like turmeric, paprika, and cayenne, making it a perfect balance of heat and earthiness. Cooked with palm oil for authentic African flair (or a vegetable oil substitute), this versatile dish is a satisfying plant-based option that pairs beautifully with rice, fried plantains, or crusty bread. Easy to prepare and brimming with bold, wholesome ingredients, African Beans makes for a nutritious and delicious meal your family will love. Perfect for weeknight dinners or a cozy weekend treat!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 6

Ingredients

• 2 cups dry black-eyed peas
• 6 cups water
• 3 tablespoons palm oil (or substitute with vegetable oil)
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 teaspoon ginger, minced
• 1 cup canned diced tomatoes
• 1 medium red bell pepper, diced
• 1 scotch bonnet pepper, minced (optional)
• 2 cups vegetable or chicken broth
• 1 teaspoon salt
• 1 teaspoon ground turmeric
• 1 teaspoon ground paprika
• 0.5 teaspoon ground cayenne pepper
• 2 tablespoons fresh parsley or cilantro, chopped

Directions

Step 1

Rinse the black-eyed peas thoroughly under cold water.

Step 2

Place the black-eyed peas in a large pot, add 6 cups of water, and bring to a boil over medium-high heat. Reduce the heat and let it simmer for 40-50 minutes or until the beans are tender but not mushy. Drain and set aside.

Step 3

Heat the palm oil (or vegetable oil) in a large pot or skillet over medium heat.

Step 4

Add the chopped onion, minced garlic, and ginger. Sauté for 3-4 minutes until the onion becomes translucent and fragrant.

Step 5

Stir in the diced tomatoes, red bell pepper, and minced scotch bonnet pepper (if using). Cook for 5-7 minutes until the mixture thickens slightly.

Step 6

Add the cooked black-eyed peas to the pot, followed by the vegetable or chicken broth.

Step 7

Season with salt, ground turmeric, paprika, and cayenne pepper. Stir well to combine all the flavors.

Step 8

Reduce the heat to low and let the beans simmer for 25-30 minutes, stirring occasionally, until the liquid reduces and the beans are rich and flavorful.

Step 9

Taste and adjust the seasoning if needed.

Step 10

Remove from heat and garnish with fresh parsley or cilantro before serving.

Step 11

Serve hot as a main dish or alongside rice, plantains, or bread.

Nutrition Facts

Serving size	2862.5 grams (2862.5g)

Amount per serving	% Daily Value*
Calories	1994

Total Fat 57.60g	74%
Saturated Fat 24.00g	120%
Polyunsaturated Fat 2.10g
Cholesterol 5mg	2%
Sodium 4519mg	196%
Total Carbohydrate 275.30g	100%
Dietary Fiber 53.20g	190%
Total Sugars 31.20g
Protein 103.00g	206%

Vitamin D 0IU	0%
Calcium 757mg	58%
Iron 22mg	121%
Potassium 5642mg	120%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.5%

Protein: 20.3%

Carbs: 54.2%