Coconut Bambara Bean Stew
This bambara bean stew (also known as Jugo bean stew or gungo bean stew) is creamy, comforting, and full of soul. Made with tender bambara groundnuts, coconut milk, and spices, it’s the kind of creamy jugo bean stew that brings the warmth of African ingredients to your table. Serve with rice or golden plantain.
Servings: 4 people
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.