Hearty Beans Porridge

Warm, nourishing, and packed with wholesome ingredients, Hearty Beans Porridge is the ultimate comfort food that’s perfect for any time of the year. Made with tender dried beans like black-eyed peas or navy beans, this rich stew is infused with the aromatic flavors of sautéed onions, garlic, and sweet red bell peppers. Tomatoes and a hint of cayenne pepper add depth, while fresh spinach or kale brings a pop of color and nutrients. For a bold and authentic touch, optional palm oil elevates the flavor to new heights. Slow-cooked to perfection, this one-pot recipe fills your kitchen with an irresistible aroma, making it a cozy centerpiece for weeknight dinners or a satisfying side dish. Ready in under two hours and serving six, this nutritious porridge is a hearty, plant-based delight that’s as wholesome as it is delicious.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:90 mins

Total Time:105 mins

Servings: 6

Ingredients

• 2 cups dried beans (such as black-eyed peas or navy beans)
• 6 cups water
• 1 medium onion, chopped
• 3 cloves garlic cloves, minced
• 1 medium red bell pepper, diced
• 2 medium tomatoes, chopped
• 3 tablespoons vegetable oil
• 1 cube bouillon cube (vegetable or chicken)
• 0.5 teaspoon cayenne pepper
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons palm oil (optional for flavor)
• 1 cup fresh spinach or kale, chopped

Directions

Step 1

Rinse the dried beans under cold water to remove any dirt or debris.

Step 2

In a large pot, add the rinsed beans and 6 cups of water. Bring to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low and let the beans simmer for approximately 60 minutes, or until they are tender. Check the beans occasionally and add more water if necessary to keep them submerged.

Step 4

While the beans are cooking, heat the vegetable oil in a skillet over medium heat.

Step 5

Add the chopped onion and sauté until soft and translucent, about 5 minutes.

Step 6

Stir in the minced garlic, diced red bell pepper, and chopped tomatoes. Cook for an additional 5-7 minutes, until the vegetables are softened and fragrant.

Step 7

Add the sautéed vegetables to the pot of beans along with the bouillon cube, cayenne pepper, salt, and black pepper.

Step 8

Stir to combine and let the mixture simmer for an additional 20 minutes, allowing the flavors to meld together.

Step 9

If using, stir in the palm oil for added flavor and richness.

Step 10

Lastly, add the chopped spinach or kale to the pot and stir well. Let it cook for 5 more minutes until the greens have wilted.

Step 11

Taste and adjust seasoning if necessary before serving.

Step 12

Serve the beans porridge hot, enjoying it as a comforting meal on its own or as a side dish to your favorite entree.

Nutrition Facts

Serving size	2462.3 grams (2462.3g)

Amount per serving	% Daily Value*
Calories	2129

Total Fat 73.10g	94%
Saturated Fat 20.00g	100%
Polyunsaturated Fat 25.20g
Cholesterol 0mg	0%
Sodium 3395mg	148%
Total Carbohydrate 286.70g	104%
Dietary Fiber 71.40g	255%
Total Sugars 24.20g
Protein 91.60g	183%

Vitamin D 0IU	0%
Calcium 720mg	55%
Iron 24mg	133%
Potassium 7318mg	156%

*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: 30.3%

Protein: 16.9%

Carbs: 52.8%