| Prep: 20 mins | Cook: 45 mins – 60 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 275 | 5g | 0.8g | 48g |
| sugars | fibre | protein | salt |
| 11g | 10g | 13g | 0.56g |
Why I Love Nigerian Bean and Vegetable Stew
If you’re ready to embark on a culinary journey with me, let’s start in Nigeria with one of my favorite dishes. I am incredibly fond of the Bean and Vegetable Stew. As much as I love my Colorado-inspired fare, the vibrant global food scene cannot be ignored, particularly due to my gastronomic curiosities for exploring diverse flavors.
A FlavorThat Transcends Borders
This Bean and Vegetable Stew brings me such joy, with each ingredient playing an essential role in creating a beautiful medley of Nigerian flavors. The recipe manages to capture the spirit of African cuisine, with its robust use of vegetables and spices, while making use of ingredients familiar to American households, such as black-eyed peas and bell peppers.
Learning from the Masters
In designing this recipe, I drew inspiration from the famous Nigerian Chef Tunde Wey. His exploration of West African foods and flavors gave me the confidence to try out this recipe. Therefore, if you fall in love with this dish as much as I did, make sure to explore more of Chef Tunde’s work.
The warm and satisfying nature of this stew also brings to mind deliciously hearty dishes from my Rocky Mountain heritage. It pairs wonderfully with a slice of crusty bread or a helping of lightly dressed fresh greens, making it a fantastic centerpiece for a cozy dinner, regardless of the season or occasion.
Whether you’re exploring Nigerian cuisine for the first time, or you’re a seasoned lover of African flavors, this Bean and Vegetable Stew is sure to win your heart. Embrace the venture into the unknown, enjoy the process, and most importantly, savor every bite. Happy cooking!
What You’ll Need
- 2 cups of black-eyed peas (soaked overnight)
- 4 cups of water
- 1 large red bell pepper
- 1 large green bell pepper
- 2 large onions
- 3 garlic cloves, minced
- 1 tablespoon of fresh ginger, minced
- 6 medium tomatoes
- 2 cups of spinach, chopped
- 1 cup of carrots, diced
- 2 cups of vegetable broth
- 1 teaspoon of turmeric
- 1/2 teaspoon of crushed red pepper
- 1 teaspoon of cumin
- Salt to taste
- Pepper to taste
- 2 tablespoons of vegetable oil
- 1/4 cup of fresh chopped cilantro or parsley for garnish
Method
Step One
Start by soaking the black-eyed peas overnight. Drain the peas and rinse them before using.
Step Two
In a large stockpot, bring 4 cups of water to a boil. Add the drained peas to the pot, reduce the heat to medium-low, and let them simmer for about 40 minutes until they’re soft but not mushy.
Step Three
While the peas are cooking, prep your vegetables. Dice the bell peppers, onions, and carrots, mince the garlic and ginger, and chop the tomatoes and spinach. Set them aside until needed.
Step Four
Once the peas are cooked, drain them and set aside. In the same pot, heat the vegetable oil over medium heat. Add the diced onions, bell peppers, carrots, minced garlic, and ginger. Stir frequently and cook until the vegetables are soft, this should take about 10 minutes.
Step Five
Add the chopped tomatoes to the pot and stir well. Cook for another 5-10 minutes until the tomatoes start to break down and form a sauce.
Step Six
Add the cooked peas back into the pot, followed by the chopped spinach. Stir well to combine everything.
Step Seven
Pour in the vegetable broth and add the turmeric, crushed red pepper, cumin, salt, and pepper. Stir well. Cover the pot and let the stew simmer for about 20 minutes so that the flavors have time to blend together.
Step Eight
Once the stew is done cooking, taste and adjust the seasonings as needed. Spoon the stew into bowls and garnish with freshly chopped cilantro or parsley. Serve hot and enjoy!
