Budget Friendly Beans Stew (low Budget)
BUDGET FRIENDLY BEANS STEW (LOW BUDGET) is a easy West African recipe that serves 3. 350 calories per serving. Recipe by Chefabbys on YouTube.
Prep: 20 min | Cook: 1 hr 10 min | Total: 1 hr 45 min
Cost: $18.80 total, $6.27 per serving
Ingredients
- 4 medium Tomatoes (washed, seeds removed, roughly chopped)
- 2 medium Onions (washed and chopped)
- 1 large ripe Plantain (peeled and sliced (round or diagonal))
- 1 cup Dried Beans (rinsed; any variety such as black beans, kidney beans, or cowpeas)
- 2 tablespoons Palm Oil (affordable West African palm oil; can substitute with vegetable oil)
- 1 teaspoon Powdered Pepper (adjust to taste; can use chili powder or cayenne)
- to taste Salt (use for washing vegetables and final seasoning)
- 1 cube Maggi Cube (or bouillon cube) (optional seasoning; can use vegetable bouillon)
- 4 cups Water (for cooking beans and stew; adjust as needed)
Instructions
Wash Vegetables
Rinse the tomatoes and onions under running water. Remove the seeds from the tomatoes to avoid bitterness.
Time: PT5M
Chop Tomatoes and Onions
Finely chop the onions and roughly chop the tomatoes.
Time: PT5M
Prepare Plantain
Peel the plantain and slice it into rounds or diagonal pieces, about ½‑inch thick.
Time: PT5M
Soak Plantain
Place the sliced plantain in a bowl, cover with water and add a pinch of salt. Let it sit while you start the beans.
Time: PT5M
Cook Beans
Rinse the dried beans, add them to a pot with 3 cups of water, bring to a boil, then simmer on medium heat until tender (about 30 minutes). Do NOT add salt at this stage.
Time: PT30M
Temperature: medium heat
Season Cooked Beans
When the beans are soft, add salt to taste and stir.
Time: PT2M
Sauté Onions
In a separate pan, heat the palm oil over medium heat. Add the chopped onions and sauté until translucent (about 5 minutes). Sprinkle powdered pepper and stir.
Time: PT5M
Temperature: medium heat
Add Tomatoes and Simmer
Add the chopped tomatoes to the pan, stir, then pour in enough water to create a stew (about 1½ cups). Cover and let simmer for 20 minutes, stirring occasionally.
Time: PT20M
Temperature: medium heat
Combine Beans and Season
Add the cooked beans to the tomato‑onion stew, crumble in the Maggi cube (or your preferred seasoning), and simmer for another 5 minutes.
Time: PT5M
Temperature: medium heat
Shallow‑Fry Plantain
Drain the plantain slices, pat dry, and place them in a non‑stick pan over low‑medium heat. Cook, turning once, until both sides are golden brown (about 10 minutes). Use minimal oil or a splash of water to prevent sticking.
Time: PT10M
Temperature: low‑medium heat
Serve
Plate the bean stew and top with the shallow‑fried plantain slices. Serve with rice or eat as is.
Time: PT2M
Nutrition Facts
- Calories
- 350
- Protein
- 12g
- Carbohydrates
- 55g
- Fat
- 9g
- Fiber
- 9g
Dietary info: Vegan (if using vegetable bouillon), Gluten‑Free (ensure bouillon is gluten‑free)
Ingredient Substitutions
- Instead of Tomatoes: canned diced tomatoes
- Instead of Onions: shallots
- Instead of Plantain: green banana
- Instead of Dried Beans: canned beans (drained)
- Instead of Palm Oil: vegetable oil, canola oil
- Instead of Powdered Pepper: chili powder, cayenne pepper
- Instead of Maggi Cube (or bouillon cube): vegetable bouillon cube, soy sauce
Equipment Needed
- Knife
- Cutting Board
- Pot with lid
- Frying Pan (non‑stick)
- Wooden Spoon or spatula
- Measuring Cups
- Bowl for soaking plantain
- Blender (optional) (optional)
- Colander (optional)
Critical Steps — Do Not Skip
- Do not add salt to beans until they are fully cooked.
- Wash vegetables thoroughly and remove tomato seeds.
- Shallow‑fry plantain with minimal oil to keep the dish budget‑friendly.
Chef Tips from the Video
- Use ripe but firm plantains for the best texture.
- A pinch of smoked paprika adds depth without extra cost.
- If you have access to a pressure cooker, beans can be cooked in 10‑12 minutes.
Troubleshooting
Beans are still hard after cooking.
Add more water and continue simmering; consider soaking beans overnight next time.
Stew is too watery.
Uncover and simmer for an extra 5‑10 minutes to reduce the liquid.
Plantain sticks to the pan.
Pat the slices dry before frying and use a non‑stick pan or a tiny splash of oil.
Storage
Refrigerator: Store stew in an airtight container for up to 3 days.
Freezer: Freeze in portions for up to 2 months; thaw before reheating.
Room temperature: Do not keep at room temperature for more than 2 hours.
Make-Ahead Tips
- Cook the beans in advance and store them in the fridge; they reheat quickly.
- The stew flavor improves after a few hours; reheat gently before serving.
Frequently Asked Questions
What is the cultural significance and history of plantain and beans stew in West African cuisine?
Plantain and beans stew is a staple in many West African households, especially in Ghana and Nigeria, where affordable staples like beans, tomatoes, onions and plantains are combined to create a filling, protein‑rich meal for everyday consumption.
What are the traditional regional variations of bean stew in Ghanaian cuisine?
In Ghana, bean stew (often called "Red Red") may use palm oil, smoked fish, or boiled eggs for extra flavor. In coastal regions, coconut milk is sometimes added, while inland versions rely solely on palm oil and spices.
How is plantain traditionally served with bean stew in Ghana?
The plantain is usually sliced and shallow‑fried until golden, then placed on top of or beside the stew. It adds a sweet contrast to the savory, spicy stew and is a common accompaniment for lunch or dinner.
During which occasions is bean stew commonly prepared in West African culture?
Bean stew is a everyday meal but is also served at family gatherings, market days, and school lunches because it is inexpensive, nutritious, and can be made in large batches.
What authentic ingredients are essential for a traditional West African bean stew versus acceptable substitutes?
Authentic ingredients include palm oil, fresh tomatoes, onions, powdered pepper or chili, and dried beans. Substitutes can be vegetable oil for palm oil, canned tomatoes for fresh, or any dried bean variety if specific types are unavailable.
What are the most common mistakes to avoid when making plantain and beans stew?
Common errors include adding salt to beans too early (which hardens them), over‑cooking the plantain so it becomes mushy, and not allowing the stew to simmer long enough for the tomatoes to break down.
Why does this recipe advise adding salt to the beans only after they are cooked?
Salt toughens the bean skins and slows the softening process. Adding it after the beans are tender ensures even seasoning without affecting cooking time.
Can I make this bean stew ahead of time and how should I store it?
Yes, the stew can be prepared a day ahead. Cool it quickly, store in an airtight container in the refrigerator for up to 3 days, and reheat gently on the stove, adding a splash of water if it thickens.
What does the YouTube channel Chefabbys specialize in?
The YouTube channel Chefabbys focuses on ultra‑budget-friendly recipes for students and young adults, offering simple step‑by‑step tutorials that use inexpensive, readily available ingredients.
How does the YouTube channel Chefabbys' approach to West African cooking differ from other cooking channels?
Chefabbys emphasizes low‑cost adaptations of traditional West African dishes, often substituting pricey ingredients with pantry staples and providing tips for cooking with minimal equipment, unlike many channels that showcase more elaborate or restaurant‑style preparations.
Last updated: August 31, 2026
