Coconut Bambara Bean Stew
This bambara bean stew is a creamy, comforting classic made with Africa’s beloved bambara (also known as bambara groundnuts and nyimo beans). Slowly cooked with onion, garlic, tomato and pepper, then finished with coconut milk and spinach, it’s the kind of stew that feels like a lullaby in a bowl.
There are certain dishes that feel like lullabies in a bowl; warm, grounding, and full of joy. Creamy, earthy, and alive with gentle spices, this stew is one of them. Among the treasures of African cuisine lies the bambara bean, a small, round legume many call the “African groundnut.”
When I first made this stew recipe, I couldn’t help but laugh; it started with a stubborn bag of dried bambara beans that demanded patience. Like most African ingredients, they asked for time for soaking the beans overnight, for tending to them slowly in a heavy-based saucepan. But in return, they gave me a bowl of comfort that was hearty yet velvety, humble yet extraordinary.
Cooking bambara bean stew feels like stepping into rhythm with something older than myself. It’s about listening to the beans as they soften, to the stew as it bubbles, to the wisdom of grandmothers who always seemed to know exactly when to reduce the heat and simmer.
Yet, there’s fun in it too! The bambara may look unassuming, but once cooked, it becomes creamy, nutty, and utterly irresistible. It’s the kind of creamy bean stew that doesn’t just sit quietly, it sings. West Africans often pair it with sweet plantain, and you’re left with a dish that dances between comfort and celebration.
So here it is, coconut bambara bean stew recipe, inspired by African kitchens and stirred with a little bit of love.
What are Bambara beans?
The bambara bean (sometimes called bambara groundnuts) is one of Africa’s most underrated treasures. Small, round, and humble, they look almost like tiny pebbles but hold within them a world of nourishment. Across the continent, they’re known as Jugo beans, Bambara groundnuts, Nyimo beans, or Phonda in Venda.
They are native to Africa and loved in countries like Burkina Faso, Ghana, Nigeria, and South Africa. In Ghana, this stew is lovingly called aboboi, a silky bean stew made from bambara groundnuts often paired with golden fried plantain.
When most people think of African food, they picture jollof rice, groundnut stew, or maize meal. But there are countless African ingredients that remain “underrated” simply because they’re not yet known to the rest of the world.
Rich in protein, fibre, and natural sweetness, bambara has a creamy texture when cooked almost like a cross between a chickpea and a black-eyed bean.
Cooking them takes a little time. Dried bambara beans can take two to four hours to soften, which is why most cooks recommend soaking the beans overnight. Once soaked, place the beans in a saucepan and cover with water, allowing them to simmer gently for 1–2 hours. Drain through a sieve and store them for later use.
If you’ve never tried them, think of them as Africa’s gift to the bean family: versatile, grounding, and deeply satisfying. You can start with this bambara bean stew recipe.
Why You’ll Love This Stew
This bambara bean stew is creamy, nourishing, and packed with comforting African ingredients. It’s rich in flavour, easy to make, and brings the warmth of home-cooked African cuisine to your table one spoonful at a time.
Final Note
Good food doesn’t rush you. It asks you to wait, to stir slowly, to let the beans and peppers tell their story in their own time.
For me, this dish isn’t just about the recipe, it’s about rhythm, memory, and gratitude. I love how the bambara groundnuts, soft spinach, and creamy coconut milk come together to create something that feels like home, even when you’re far from it.
Whether you’re making it for the first time or returning to it like an old friend, we hope this stew brings warmth to your kitchen, laughter to your table, and that familiar joy that comes from sharing a meal made with love.
Tried this creamy coconut bambara bean stew? Tag us on Instagram @imizifoodso we can cheer you on (and maybe re-share your creation)!
Here’s a list of ingredients you’ll need:
To make this creamy Bambara bean stew, you will need the following ingredients: –
- Pre-cooked Bambara beans – You can use dried ones, but you will have to soak them before cooking. Check out how to cook them here.
- Onions – These are a must to bring out the flavour. You can use brown or red onions if you prefer.
- Garlic – I like to use fresh garlic, feel free to use ½ teaspoon garlic powder if you prefer.
- Bell peppers – you can mix red, yellow and green for a more vibrant coloured dish.
- Oil – I use olive oil – you can use palm oil, coconut or avocado oil
- Tomatoes – I like to use fresh tomatoes – canned chopped tomatoes will also work.
- Seasonings – I used chilli powder, paprika, cumin and black pepper, however, you can adjust the seasoning and use any spices and herbs of your choice to give the stew a kick. Add a pinch of salt to taste although this is optional.
- Vegetable stock. Use store-bought low-sodium and add water to make broth.
- Spinach – Use fresh or frozen for a more nutritious meal. Kale will also work.
- Coconut Milk. You can use either cream or full-fat coconut milk to give the stew a creamy texture.
More hearty recipes for you to try!
Did you make this Bambara Beans stew recipe?
If you tried this bambara bean stew recipe, be sure to rate it and leave a comment below! Craving more? Follow along with on and Pinterest 📌 Don’t forget to save this recipe for your next cosy cooking day.
Coconut Bambara Bean Stew
Equipment
- Large pot or heavy-based saucepan
- Wooden spoon to stir while the beans are simmering.
- Chopping board & sharp knife to dice onions, tomatoes, and peppers
- Jug for mixing your vegetable stock
- Sieve to rinse or drain dried bambara beans.
- Measuring cups & spoon to keep your stew recipe balanced.
Ingredients
- 250 g dried Bambara beans (1 ¼ cups)
- Water for soaking and boiling
- ½ tsp salt added after cooking
- For the Stew
- 1 tbsp olive oil or other cooking oil about 15 ml
- 1 medium onion about 100 gdiced
- 3 garlic cloves minced about 10–15 g ( you can put up to 6 garlic cloves)
- 2 bell peppers about 200 g, diced
- 4 large tomatoes about 400 g, chopped
- 1 tsp paprika 3 g
- 1 tsp cumin seeds 3 g
- 1 tsp chilli powder 3 g (optional)
- 1 vegetable stock cube
- 960 ml warm water 4 cups
- 400 ml coconut milk 1 can
- 1 cup spinach 30 g fresh or frozen
- Coriander to finish salt to taste
Instructions
Prepare the beans
- Soak: Rinse the dried Bambara beans thoroughly.
- Soak them in plenty of water overnight (8–12 hours).
- Alternatively, for a quick soak: boil them for 10 minutes, then let them sit covered for 1 hour.
- Cook: Drain the soaked beans, add fresh water (about 4 cups / 1 liter), and bring to a boil.
- Reduce heat and simmer for 1 hour 15 minutes to 1 hour 30 minutes, until tender.
- Add ½ teaspoon of salt near the end of cooking.
- Drain and set aside. (You should get about 4 cups / 600 g cooked beans.)
How to cook Bambara bean stew
- In a large pot, warm oil over medium heat. Add chopped onions; soften 1–2 mins. Stir in garlic, paprika, cumin and chilli powder (if using). Cook for 2–3 minutes until fragrant.
- Put the beans in the pot. In a jug, dissolve the stock cube; add to the pan with water. Tip in tomatoes and pepper. Give the liquid in the pan a good stir to combine.
- Cover the pot and bring to the boil. Now reduce the heat and simmer 25–30 mins until tender. If it thickens too much, add a little extra water. As the pan of beans along with tomatoes softens, you’re left with a rich base.
- Pour in coconut milk and fold through spinach. Cook uncovered 5–10 mins more to simmer gently until silky to a true creamy bean stew.
- Scatter coriander, adjust the seasoning, and serve with rice, flatbread, pap, or fried plantain.
Notes
- From dried: For recipe for Bambara bean from scratch, rinse, soaking the beans overnight (recommended). Next day place the beans in a heavy-based saucepan and cover; saucepan and cover with water, cook 1–2 hours until tender. Drain through a sieve. (If you skip soaking, they’ll need longer and perhaps little extra water as required.)
- Alternatives: You can swap for black-eyed beans or dried chickpeas, but bambara groundnuts have a unique, nutty sweetness.
- Seasoning: Always finish with salt to taste and herbs; a touch of cayenne pepper brightens the pot.
- Substitutions: Swap bambara groundnuts for black-eyed beans or dried chickpeas if needed.
- Serving idea: Delicious with rice, flatbread, pap, or golden plantain. A quick drizzle with olive oil before serving makes it shine.
- Storage: Let the stew cool completely, then store in an airtight container in the fridge for up to 3 days, or freeze for up to 3 months. Reheat gently, adding a splash of water if thickened.
