BUDGET FRIENDLY BEANS STEW (LOW BUDGET)

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

1. Wash Vegetables

   Rinse the tomatoes and onions under running water. Remove the seeds from the tomatoes to avoid bitterness.

   Time: PT5M

2. Chop Tomatoes and Onions

   Finely chop the onions and roughly chop the tomatoes.

   Time: PT5M

3. Prepare Plantain

   Peel the plantain and slice it into rounds or diagonal pieces, about ½‑inch thick.

   Time: PT5M

4. 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

5. 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

6. Season Cooked Beans

   When the beans are soft, add salt to taste and stir.

   Time: PT2M

7. 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

8. 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

9. 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

10. 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

11. 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