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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.

UWA 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
  1. Heat the olive oil in a casserole pan. Add the onions and fry for a few minutes. Then add the garlic and ginger.
  2. Now add the powdered spices, stir.
  3. 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.
  4. Bring the stew to a boil, cover and then simmer on a low heat for about an hour or till the liquid has reduced.
  5. 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.
  6. Serve hot with a bowl of rice or bread.

Stewed Black Eyed Beans with Plantain and Prawns

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