A rich stew with beans, prawns and plantain is a low fat option for the family to enjoy. This dish is a cross between a North African tagine and a Nigerian stew. To elevate this dish, I added warm comforting spices like cumin, cinnamon and ground ginger. This makes a nice family meal served with crusty bread or simply enjoyed on its own. The lovely people at UWA Earth foods sent me a beautiful red bottle filled with pure unbleached palm oil.
Ingredients
- 1 tin of black eyed beans in brine
- 2 tbsp olive oil
- 1 tbsp garlic, minced
- 1 tbsp ginger, minced
- 1 large onion, diced
- 1 tsp ground ginger
- 1 tsp ground mixed spice
- 1 tsp ground yellow mustard seeds
- 2 small carrots, diced
- 1 large plantain, cut into chunky pieces
- 1 celery, diced
- 1 bell pepper, diced
- 400g can chopped tomatoes
- 2 tablespoons, palm oil
- 200ml vegetable stock
- ½ scotch bonnet pepper (add as little or as much as you can handle)
- A squeeze of lemon
- Handful of parsley leaves, to garnish
- Toasted bread or rice to serve
INSTRUCTIONS
- Heat the olive oil in a casserole pan. Add the onions and fry for a few minutes. Then add the garlic and ginger.
- Now add the powdered spices, stir.
- Add the carrots, bell peppers, tomatoes, plantain and celery. Cook for 3 minutes and then add in the black eyed beans, scotch bonnet pepper, 2 tablespoons palm oil and stock.
- Bring the stew to a boil, cover and then simmer on a low heat for about an hour or till the liquid has reduced.
- Add the prawns at the last 5 minutes of cooking. Cook for about 5 minutes or until the prawns turn pink and are just cooked. Squeeze some lemon juice and garnish with parsley.
- Serve hot with a bowl of rice or bread.
what a great looking dish…I’m sure it tasted as good as it looks x