West African food that doesn’t disappoint
Cranberry beans stew is one of the popular African recipes. This West African food is a product of “Cranberry beans”, arguably some of the most pretty and colorful legumes out there. Also called “Borlotti beans”, cranberry beans deliver high protein vegetarian meals. Making this plant-based dish is always a delight because it packs a rich, flavorful, soft and creamy plate that qualifies as a truly yummy stew. Indeed, if you’ve been looking for a more perfect legume to add into your healthy habits, look no further than Cranberry bean stew.
Strange names for delicious food
Liberian natives call these beans “you will kill me beans.” Honestly, do not be cheated by the name – Cranberry beans are wholly delicious and nutritious. Wondering why Liberians call it “you will kill me beans”? That’s because Liberians are passionate people and they intend to praise the beans for filling their belly and for being so delicious. It gets better, Liberians have many strange ways of praising food and there are unique songs for certain foods. For example, children have a special song they sing for fatty palm butter stew and cassava leaves stew. Listen, when the food recipes are good for you, taste very good, why not sing a song to praise it? Follow Liberians lead in this regard.
I think these beans are much juicier than pinto beans (which i love) and cranberry beans hold shape even after boiling for 1+hours. The beans elegantly maintain their shape in soup, salad or casserole, even after multiple hours of cooking and reheating. In comparison, Pinto beans are buttery and so are Cranberry beans. I am happy that I found the exact name of these beans because it will replace ALL my pinto beans recipes! Okay, maybe not…This popular African recipe is spicy, buttery, and pairs well with any grain or rice. Enjoy yah!
Related: Delish Pinto Beans Stew Recipe
Cherished West African Food
Cranberry beans belong to the family of kidney beans and it is light in color. In local markets, this cherished West African food is easily recognizable due to the purplish-pink spots. It is no secret why they make for popular African recipes; they deliver a slightly sweet, creamy taste with a subtle flavor and smell that cannot be mistaken for pinto beans. Better yet, Cranberry beans are responsible for high protein vegetarian meals such as ancient grains stir fry. Better still, you can cook your Cranberry beans stew however you desire: either fresh, dried or canned. Generally, I love these thin-skinned Cranberry beans because of the resultant rich, thick bean broth. Indeed, I have incorporated this West African food in my healthy habits given that it is a wholesome and plant-based dish.
High protein vegetarian meals
Like many popular African recipes, Cranberry beans stew is a wonderful food for those of us who have figured out our side of the food tribe turf war, it seems different food tribes are beefing nowadays. There are just so many ways as to which the plant-based eater can go about this wholesome West African food. This is to say that I can achieve truly high protein vegetarian meals using my Borlotti or cranberry beans. Furthermore, I fancy the fact that this African food makes up for the loss of vibrant color after cooking by gaining a characteristic creamy texture. And when the stew has come together, I can use it either as a side dish, or an add into a salad, eaten with bread or with rice. Yes, carbs are essential and delicious. No bread, no life!
Related: Buttery Liberian Tea Bread
Recommend: Easy Plant-based Chili that tastes delicious
Add to your healthy habits
Cranberry bean stew is not only easy to prepare, but also delicious and wholesome. It is therefore wise to take this nutritious West African food into your healthy habits and reap the benefits. Indeed, it is for the immense health benefits that Cranberry beans make the list of ingredients in various popular African recipes. There are reliable sources of protein, copper, iron, fiber and folate. In addition, the Cranberry stew recipe will offer you plenty of important minerals and vitamins including phosphorus, folate, manganese, and thiamin.
Cranberry beans stew has a unique delicate and slightly nutty flavor with a creamy texture. The beans make for one of the most popular African recipes that are good to add in your healthy habits. Your turn, what do you call this type of beans in your culture? Have you eaten it before? Comment below and share this with your circle of friends.
- 1 cup Cranberry Beans
- 1 & half tsp salt (boil beans 1tsp salt)
- 2 Garlic cloves
- 3 TBSP Oil
- 14oz Dice tomatoes (optional)
- Quarter Onions
- Home-made Plant Protein Seitan (desired amount)
- Hijiki flavor water (~1/3cup)**optional
- 1 cup broth
- 1.5 habanero
- Take cranberry beans out in a bowl. Fill it with enough water to cover the beans. Soak for up to 3 hours or up to overnight. Place a cloth over the bowl.
- After being soaked, the beans should look wrinkled. Drain the water and rinse thoroughly.
- Pour water in a cooking pot and turn on the heat. Add soaked beans and half a teaspoon of salt. Boil beans for about an hour.
- Add more water to let beans properly immersed. Remove the overlying froth using a spoon.
- Once beans are tender, turn off the heat.
- Take half a tablespoon of hijiki in a small bowl and add water (optional, but recommended). Place it aside.
- Heat 3 tablespoons of grapeseed oil (recommend avocado oil) in a pan. Add 2 cloves of garlic diced and a quarter of a yellow onion in the pan. Stir fry until translucent.
- Add diced tomatoes and let it sizzle for a few minutes. Add one and a half sliced habanero peppers and stir well to combine.
- Add boiled beans and merge all the contents properly. Now, drain water from the hijiki mixture using a strainer. I didn't mash my beans at this stage but you can if you want.
- Add hijiki flavored water to the stew. It would be about one-third of a cup. Add one cup of vegetable broth and salt to taste.
- Add seitan with hijiki seaweed and combine everything. Boil for 20 minutes on a medium heat. If you want a thicker consistency, boil longer. Taste for salt after 10mins of boiling.
- After that, you should have soft and juicy cranberry beans stew ready to serve. Eat as-is or with rice or bread.
You’ll enjoy every bit of it. Cherish the cultural deliciousness of this west African food.
So, what are your high protein vegetarian meals?
And, do you follow healthy habits?
Have more popular African recipes in mind?
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