Pinto beans stew, whether vegan or vegetarian, is one of the quick easy high protein meals among Liberian recipes that is filling, tasty, and can be served with a variety of starches or had as-is. Would you like to know how to use vital wheat gluten to make this vegetarian African food? You can never say no to the creamy, earthy tasty food that is light on your wallet and bountiful in your tummy. We will show you how to make this popular west African dish the plant-based or vegetarian way. Curious about a no-animal-meat food lifestyle? peep instagram to see what I eat live😊.
Others see beans as a by-the-way vegetable. However, plant-based persons see beans as a source of life. Did you know that African foods consist of fresh beans, leaves, and greens? Now you know ooo. Try this vegetarian African food, another quick easy high protein meals.
Check out video recipe:
How To Cook Dry Pinto Beans
If you want to stick to the truly Liberian pinto bean stew experience, boil those beans for more than an hour. In Africa, beans are commonly bought from the marketplace, so they have to be thoroughly washed then soaked overnight. Soaking the beans helps them cook faster and more evenly. For convenience, you can use precooked canned beans. Nonetheless, there are no shortcuts to any experience worth living.
- Soak the dry pinto beans in a bowl of water preferably overnight.
- Add 10 cups of water for 2 cups of pinto beans in a large pan or add water until it covers the beans completely, cover it and simmer on medium heat until fully cooked (for about 1 hour). Pinto bean is cooked to be a bit firm on the outside and fleshy on the inside.
- Once cooked, drain the beans in a seperate bowl.
How to make Liberian Pinto Beans Stew
This is another one of those West African dishes that is so versatile, filled with protein, fiber, and full of flavor.
Pinto beans stew is one of the many delicious recipes that Liberians elevated. It is simple in creation, has minimal no-frills ingredients, and the dish delivers borku (plenty) deliciousness. Your come oooo.
The creaminess and gooeyness from this dish makes me remember happy times. If it wasn’t for Liberian recipes, I wouldn’t have embraced the plant-based lifestyle.
Besides the deliciousness of this pinto beans stew, I really appreciate ‘one-pot’ meals such as this one, because it is easy and allows one to have nutritious pre-made lunch or dinner; another suggestion of how to use vital wheat gluten. It keeps well if refrigerated and when you heat it in a pot on open flames, the rice has a crusty-crunch. Plus, the longer this beans stew sits, the flavor becomes richer.
We got you covered with a recipe card and a video tutorial below. Of the many Liberian recipes, try this vegetarian African food.
Related: Creamy Spicy Cranberry Beans Stew
What if you Can’t Digest Beans?
When I made this recipe, I was so excited and couldn’t wait to share it with my friend. Sadly, she shared that her stomach becomes upset if she eats any kind of beans.
See, the funny thing is beans used to upset my stomach too when I used to eat meat and fish. Back then, I would cook this dish with many spices, dry fish, smoked turkey, and the dish was deliciously very spicy. When I transitioned to Vegetarianism or plant-based lifestyle, those symptoms stopped; Not necessarily overnight but within a year, I was symptoms free.
My friend reminded me that some people become bloated or have abdominal pains when they eat beans.
I’m no medical expert but I am very observant. Pay attention to your body first and proceed to swap out spices like onion, pepper, and garlic from the recipe; only use tomatoes and salt. That way, you can observe your body’s reaction and be able to weigh-in on your symptoms. Don’t worry, the food will taste good if you remove few spices. I experiment with Liberian recipes frequently.
In general, beans is a vegetarian kryptonite so it is worth the ‘trail and fix’ method, especially if you want to try out vegetarianism.
How to use vital wheat gluten makes it another quick easy high protein meals. You can enjoy this delicious Liberian beans stew with any starchy food of your choice. Let me know what starchy thing you eat yours with. For me, I like brown rice mixed with quinoa all day.
What’s your favorite legume? Tell us in the comments.
Delish Liberian Pinto Beans Stew
Liberian vegan pinto bean stew is easy to prepare yet with a rewarding flavorsome taste. The longer it sits, the flavor becomes richer. Ideal for premade lunch or diner as it keeps well refrigerated.
- 1.5 cup Broth
- 1 whole onion diced
- 2 cloves garlic diced
- 2 Cans Pinto Beans (439g OR 14oz each can)
- 1 Can dice tomatoes (14oz each can)
- 1 TBSP Habanero diced (optional)
- 1/4 cups avocado oil
- 220g Home-made Seitan (protein)
- ¼ tsp salt & pepper to taste
- Heat oil on low medium heat, add garlic and cook for a few minutes. Sautee onions for 2 minutes and add drained diced tomatoes. Cook for 6 minutes on medium heat and until the tomatoes mixture dry to a paste.
- To that, add black pepper and cook few seconds. Pepper is optional.
- Add drained pinto beans and salt. Allow the mixture to boil on medium heat for 10 minutes, covered.
- Add seitan and mix thoroughly to ensure the seitan is evenly distributed in the stew. Let it cook for 2 minutes then add broth.
- Add habanero (optional) and cover it. Let the mixture cook for 15 minutes on medium heat.
- Turn off the heat and let it sit for a while before you serve.
- Cooking dry pinto beans from scratch gives the best experience. To prepare this, soak the beans overnight.
- The next day, toss the old water, rinse the beans, and add it to deep cooking pot. Add water until the beans are completely covered.
- Simmer it on medium heat for about an hour. Drain the cooked beans and use them to cook Liberian pinto beans stew.
- For convenience, you can use precooked canned pinto beans.