Simple Bambara Beans Stew
You might not have heard of Bambara beans before now (also known as nyimo beans, jugo beans or bambara groundnuts) but don’t worry; you’ll love them once you try this African-inspired Bambara Beans Stew prepared with pre-cooked Bambara beans, simple vegetables, and spices with a modern twist! (Hearty, filling, and comforting)
If you’re looking for a wholesome, nutrient-packed dish that’s packed with flavour and easy to make at home, then this African-inspired stew recipe is the perfect choice for you. This Creamy Bambara Beans Stew is a wholesome dinner, which makes it a perfect option for any night of the week.
You are in for a treat because this stew will warm you from the inside out!
What are Bambara beans?
I like to call Bambara beans “the mother of all beans” because of their amazing nutritional content. Also known as Jugo beans, Bambara ground nuts, or Nyimo beans — they are native to Africa (popular in Burkina Faso, Ghana, Nigeria, and South Africa). They are used in African
When it comes to African food, most people think of jollof rice, plantain or maize meal.
But the truth is that there are so many different African ingredients that are not known, simply because they are “underrated,” “underutilised” or otherwise not known to the rest of the world.
Dried Bambara beans take about two-four hours to cook, so be sure to prep them ahead of time. You can soak the beans overnight and boil them for 1–2 hours or until cooked. You can also save time by boiling them in salt water without soaking them. Once done, you can freeze them and use them to make various recipes, like this Bambara bean stew recipe. Once cooked, they only take about 10 minutes to heat up, so they are a great choice when you don’t have much time to cook during the week. You can get Bambara groundnuts at most African stores or online at Adda Blooms.
Here’s a list of ingredients you’ll need:
To make this creamy Bambara beans 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.
How to Make Creamy Bambara Beans Stew
The best way to make this African dish is to start by sautéing the onions in a large pot or saucepan over low heat. Once they’ve softened, you can add the rest of the ingredients including Bambara beans, and simmer. If you like your Bambara beans stew extra creamy, you can replace the tomato sauce with tomato puree or tomato paste. Feel free to also add root vegetables like carrots, and potatoes for an extra hearty and comforting meal
More hearty recipes for you to try!
Storing leftovers Bambara beans
Please keep in mind that Bambara groundnuts can go bad after a few hours if left in a hot environment. Once your Bambara beans stew has cooled completely, store it in a tightly sealed container in the refrigerator for 2-3 days.
Bambara beans stew is a great, hearty recipe to make any time of the year. It’s a great alternative to chickpea curry or black-eyed beans stew. it’s also a good choice for people who want to eat less meat, but don’t always know what to make instead. So try this groundnut stew for yourself and indulge in the ingredients of Africa!
Tried this recipe?
If you make this recipe, please tag it @itslivhuwani on Instagram. I love seeing what you do with this recipe!
Bambara Beans Stew
Ingredients
- 4 cups Bambara beans cooked
- 1 onion diced
- 3-6 cloves garlic peeled and minced
- 2 bell peppers diced
- 1 tbsp olive oil
- 4 large tomatoes fresh
- 1 tsp paprika
- 1 tsp cumin seeds
- 1 tsp chilli powder optional
- 1 cube vegetable stock
- 1 cup spinach fresh or frozen
- 1 tin coconut milk
Instructions
- In a large pot, heat the oil and add the chopped onion. Fry the onion for about 1-2 minutes, until it is softened. Add the garlic and seasonings, cook for a further 2–3 minutes then add the Bambara beans.
- In a jug mix vegetable stock with warm 4 cups of water. Pour the broth in, add tomatoes, and peppers. Cover the pot and let the stew boil for 15 minutes.
- Add the coconut milk and spinach, lower the heat, and let it simmer for an additional 5-10 minutes.
- Serve in a bowl with rice or bread. enjoy!
