West African Beans with Plantain Recipe

Looking for an easy West African Beans with Plantain recipe? Learn how to make West African Beans with Plantain using healthy ingredients.


Submitted by icikoku

Makes 4 servings



Steamed beans with spices & plantain

Recipe Ingredients for West African Beans with Plantain

165 g black eye peas
2 tbs palm oil
2 oz chilli
3 oz ground crayfish
2 red bell pepper
2 cloves garlic
4 medium tomatoes
1 medium onion
1/2 tsp iodized salt
2 oz smoked fish
1 medium plantain
1 tsp nutmeg
1/2 tsp allspice

Recipe Directions for West African Beans with Plantain

  1. Soak beans in warm water for 3 hours

  2. Steam beans with water

  3. sautee onions and chilli in palm oil

  4. add oil/onions to peas

  5. grind bell peppers and crayfish in blender, then add to peas

  6. steam until it all forms a mash

  7. add chopped plantain & steam for another 15 minutes

  8. add salt & smoked fish

  9. serve warm

Categories

Beans, Main Dish

Nutrition Facts
Serving Size 355.4g
Amount Per Serving
Calories
316
Calories from Fat
76
% Daily Value*
Total Fat
8.4g
13%
Saturated Fat
3.8g
19%
Trans Fat
0.0g
Cholesterol
30mg
10%
Sodium
521mg
22%
Potassium
742mg
21%
Total Carbohydrates
53.3g
18%
Dietary Fiber
15.9g
64%
Sugars
14.9g
Protein
19.9g
Vitamin A 72% Vitamin C 171%
Calcium 6% Iron 24%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in dietary fiber
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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