Beans Pottage

Warm, hearty, and deeply flavorful, Beans Pottage is a comforting one-pot dish that's perfect for both everyday meals and special occasions. Made with tender black-eyed peas or red kidney beans simmered in a richly spiced tomato and ginger sauce, this recipe boasts vibrant flavors and a satisfying texture. The addition of aromatic ingredients like garlic, onions, and optional scotch bonnet peppers gives it a delightful kick, while optional extras like sweet plantains or fresh spinach add layers of sweetness and nutrition. Whether you're looking for a vegetarian-friendly option or a filling side dish, this West African-inspired Beans Pottage is easy to customize and pairs beautifully with rice, yams, or warm bread. Ready in just over an hour, this wholesome dish is a must-try for lovers of bold, comforting flavors!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 500 grams dried beans (black-eyed peas or red kidney beans)
• 1.5 liters water
• 120 ml palm oil or vegetable oil
• 1 large onion, chopped
• 4 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 60 grams tomato paste
• 2 medium fresh tomatoes, chopped
• 1 small scotch bonnet or habanero pepper, chopped (optional)
• 2 bouillon cubes
• 1 teaspoon salt
• 2 tablespoons ground crayfish (optional)
• 2 large sliced plantains (optional)
• 120 grams spinach leaves, chopped (optional)

Directions

Step 1

Rinse the dried beans under cold water to remove any debris. Place them in a large pot, add about 1.5 liters of water, and boil for 10 minutes. Discard the water and rinse the beans to remove the initial foam and some of the oligosaccharides, which cause gas.

Step 2

Return the beans to the pot and add enough water to cover them with about 2 inches of water on top. Cover the pot and simmer on medium heat until the beans are tender, about 45 minutes. Check and add more water during cooking if needed to prevent burning.

Step 3

In a separate large saucepan, heat the palm oil or vegetable oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

Step 4

Add the minced garlic and grated ginger, and cook for another minute until fragrant.

Step 5

Stir in the tomato paste, fresh tomatoes, and the optional scotch bonnet pepper. Cook until the tomatoes break down, about 5-7 minutes.

Step 6

Crumble and add the bouillon cubes, salt, and optionally, the ground crayfish. Stir well to combine.

Step 7

Add the cooked beans to the tomato mixture, stirring gently to combine. If the mixture is too thick, add water gradually to reach your desired consistency.

Step 8

Allow the pottage to simmer on low heat for another 10-15 minutes to let the flavors meld together. Stir occasionally to avoid sticking.

Step 9

If using plantains, peel and slice them, then add them to the pot after about 5 minutes of simmering. If using spinach, add in the last 5 minutes to retain the color and nutrients.

Step 10

Taste and adjust seasoning if needed before serving hot. The dish can be served on its own or as a side with rice, yams, or bread.

Nutrition Facts

Serving size	3196.2 grams (3196.2g)

Amount per serving	% Daily Value*
Calories	3523

Total Fat 128.50g	165%
Saturated Fat 61.00g	305%
Polyunsaturated Fat 0.00g
Cholesterol 41mg	14%
Sodium 4472mg	194%
Total Carbohydrate 477.60g	174%
Dietary Fiber 97.30g	348%
Total Sugars 92.20g
Protein 141.50g	283%

Vitamin D 0IU	0%
Calcium 962mg	74%
Iron 35mg	193%
Potassium 11372mg	242%

*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: 31.8%

Protein: 15.6%

Carbs: 52.6%