The Best Bambara bean plantain traybake
A Bambara bean plantain traybake – a delicious, wholesome dish, baked with plantains. The perfect dish to serve at lunch or dinner.
I recently stumbled upon a childhood bean that I had almost forgotten about – the humble Bambara beans. As a kid, these little legumes used to be a staple in my house, but as I grew older and moved away, I lost touch with them. However, a recent trip to my hometown rekindled my love for these earthy Nyimo beans.
I took these Bambara beans and coupled them with my all-time love of mine – plantains. The result was incredible: a delicious and nutritious bambara bean plantain traybake. This traybake is full of flavour and is perfect for those days when you’re looking for something wholesome and comforting to eat.
But, the best part about this recipe is that it’s not only delicious but is also incredibly easy to make. All you need are some Bambara beans, plantains, and a few other ingredients that you probably already have in your kitchen.
Fun Facts About Plantains and Bambara Beans
Did you know that plantains are a member of the banana family? Unlike bananas, however, plantains are much starchier and are not typically eaten raw. Instead, they’re usually cooked before consumption. Plantains are also a great source of fibre, vitamins A and C, and potassium.
On the other hand, Bambara beans, also known as Nyimo beans, are a type of legume that is native to Africa. They’re a staple food in many African countries and are packed with nutrients such as protein, fibre, iron, and calcium. Bambara beans are also known for their ability to grow in poor soil conditions and are resistant to drought, making them an important crop in many African communities.
What are Bambara beans?
Bambara beans are the good stuff; they are highly nutritious and flavourful beans native to Africa. Sadly, they are not as popular as other beans. Bambara beans are currently perceived as “poor people’s food” or “a woman’s crop”, and as a result of this, they have gained lower status, less value, and less attention. The latter is far from the truth; Bambara beans are full of nutrition and are a complete food.
This is a great plant-based dish that is hearty enough to be served as a main dish. It’s super easy to make and takes less than an hour from start to finish.
What’s in a Bambara bean and plantain traybake?
- Bambara beans: You want to make sure you have these cooked in advance. You can use other types of beans like cooked chickpeas or black-eyed peas if you are not able to find Bambara beans.
- Ripe yellow plantains: A ripe plantain will have black lines and marks as well, which is a positive indicator. It will be fairly soft on the outside as well. If you can’t find yellow plantain, you can ripen green plantains at room temperature. You can quicken the process by placing them in a dark and warm cupboard. Be sure to check them daily to avoid them from over-ripening or rotting. The process of ripening should take 5-10 days. You can buy plantains at local, African or Asian supermarkets.
- Red onions: The red onions add flavour and colour to this dish. You can also use white or brown onions or leave them out if you wish.
- Olive oil: The olive oil has taken the dish without it sticking to the oven tin. It also helps to add texture and enhance flavour to the vegetables.
- Seasoning: Feel free to play with different spices as you wish. I used paprika, chilli powder, coriander powder, chilli flakes, and black pepper.
- Peppers: The peppers add colour, flavour, and texture. You can use green or yellow peppers too.
- Tomatoes: The tomatoes add juice to the meal, preventing it from being too dry.
- Courgettes: They add more water content, nutrients, and water content.
- Mayo: I used the garlic mayo from Rubies in the rubble
- Lemon: It adds that tangy flavour to the dressing.
Quick Summary on How to Cook Dried Bambara Beans
If you’re using dried Bambara beans for this recipe, here’s a quick summary of how to cook them:
- Rinse the beans under cold water and remove any debris.
- Soak the beans in a large bowl of water overnight or for at least 8 hours.
- Drain the beans and rinse them again under cold water.
- Add the beans to a large pot and cover them with water.
- Bring the water to a boil, then reduce the heat to low and simmer the beans for 45-60 minutes or until they’re tender.
- Drain the beans and use them in your recipe.
Tips for making the perfect Bambara Bean platain traybake
- When frying the sliced plantains, make sure that you don’t crowd them so that the slices can get nice and caramelized.
- Be sure to use a non-stick skillet to avoid them burning and sticking to the pan.
- Bambara beans can go off a few hours after they have been cooked when left at room temperature. When you finish cooking and serving. Be sure to store them in the fridge to preserve and keep them fresh for longer.
If you like this plantain nyimo bean recipe, be sure to share it with your friends and family!
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FAQS on Bambara bean Plantain traybake recipe
Questions?
Have you ever tried Bambara beans before? & What's your favourite way to cook plantains?
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P.S. If you make this recipe, please tag it @itslivhuwani on Instagram. I love seeing what you do with this recipe!
Bambara bean and Plantain Traybake
Equipment
- Chopping board
- Sharp knife
- Roasting tin Medium
Ingredients
- 1 cup Bambara beans cooked
- 2 plantains peeled, sliced
- 1 red onion roughly chopped
- 1 courgette largely sliced
- 2 red peppers largely diced
- 1 cup Cherry tomatoes halved
- ½ lemon juiced
- 1 tsp coriander powder
- 1 tsp Smoked paprika
- 1 tsp chilli powder
- 2 tbsps extra virgin olive oil
- 2 tbsps vegetable oil
- Fresh Coriander To garnish
To make dressing
- 2 tbsp vegan mayo
- 2 tbsp lemon juice
- 1 tsp maple syrup
Instructions
- Preheat your oven to 200°C/180°C fan/gas mark 6.
- Place the courgette, peppers, and courgette into a roasting tin, salt, pepper, and drizzle with olive oil and toss together. Place the vegetables in the oven and roast them for 20 minutes.
- In a medium saucepan, drizzle with olive oil, add Bambara beans, and seasonings, and lightly fry until the beans are well coated with seasoning. Remove from heat and set aside.
- In a non-stick skillet, over medium-high heat, drizzle vegetable oil. When the oil starts to shimmer, add the plantain and fry for 1-2 minutes on the side, then flip and repeat the process until golden brown. Remove the plantains from the pan, drain them on a paper towel and set them aside.
- Remove the roasting tin from the oven, then add the Bambara beans, plantains and tomatoes. Return to the oven and cook for a further 5–10 minutes. The vegetables should be slightly charred but not burnt.
- In a small to medium bowl, add the mayo, lemon juice, and maple syrup. Mix the ingredients together to make a sauce. Drizzle the dressing over the Bambara beans & plantain traybake. Finely chop some coriander for garnish.
- Serve immediately or let cool completely before serving on its own or over rice or flatbreads!
- Enjoy!
Video
Notes
- Estimated cost: This will vary depending on where you live and where you purchase your ingredients. However, in general, the cost should be around £10-£15 for all the ingredients.
- Bambara beans: You can use tinned Bambara beans for this recipe if you don’t have access to dried beans.
- Cooking tip: Make sure to slice the plantains evenly to ensure even cooking.
- Storage: Once it has cooled down, you can store any leftovers in an airtight container in the fridge for up to 3 days.
- Reheating: To reheat, simply place the traybake in the oven at 180°C/160°C fan/gas mark 4 for 10-15 minutes or until heated through.
