West African Locust Beans Stew

Prep: 20 mins

Cook: 60 mins

Difficulty: Intermediate

Serves: 6

kcal	fat	saturates	carbs
300	10g	3g	50g

sugars	fibre	protein	salt
15g	10g	10g	0.75g

One of my absolute favorite fruit-based recipes is none other than the tantalizingly robust West African Locust Beans Stew. Its bold flavors pack a punch, while the complex interplay of the ingredients creates a delectable symphony for the palate. Here’s a picture of the finished dish just to get your taste buds excited:

A Walk on the Wild Side of Cuisine

Anyone who knows me is well aware of my penchant for hearty mountain fare, and although this stew isn’t exactly a dish I would typically create in the chilly Colorado Rockies, it brings a totally different type of warmth and comfort. The richness of the palm oil, the heat from the habanero peppers, and the hearty presence of plantains all work together to breathe life into this traditional West African dish.

It does share some commonalities with the kind of food I’m used to creating. There’s a wholesomeness to this stew that’s reminiscent of a hearty elk stew or a rustic trout bake. The deeply satisfying intersection of flavors feels homely and comforting, much like the dishes prepared in my homeland. It’s a beautiful example of how food can transcend boundaries, making us feel at home even when we venture to culinary territories that are far from familiar.

Nurturing Your Body and Soul

As delicious as the West African Locust Beans Stew is, its virtues extend far beyond its flavors. It’s an incredibly nutritious dish, chock full of essential vitamins, fiber and beneficial plant compounds. The spinach and kale, superfoods in their own right, offer a ton of vitamins A, C and K. On the other hand, the locust beans are an excellent source of protein and calcium. With the presence of so many health-boosting ingredients, this stew isn’t just comforting to the soul, it’s also beneficial to the body.

Another reason why I can’t get enough of this stew, despite it being far flung from my traditional game meats and trout dishes, is its versatility. In fact, I find it works extraordinarily well as a bountiful side to a roast, be it venison or wild turkey. Alternatively, it can hold its own as a main course, paired with warm, freshly baked bread: similar to this West African Peanut Soup.

Whether you’re coming in from a chill Colorado night, or simply need something wholesome during a busy week, the West African Locust Beans Stew is your go-to. It’s immersive, nourishing, and resonates with a comforting homeliness that makes you want to sit back, reflect, and thank the universe for food as delicious as this.

What You’ll Need

2 cups of dried locust beans
3 fresh tomatoes, chopped
1 red bell pepper, chopped
2 habanero peppers, chopped
1 large onion, chopped
2 cups of chopped spinach
1 cup of chopped kale
2 ripe plantains, cut into chunks
6 cups of vegetable broth
1/2 cup of palm oil or vegetable oil
2 tablespoons of tomato paste
1 tablespoon of crushed garlic
2 teaspoons of salt
1 teaspoon of black pepper
1 teaspoon of paprika
1 teaspoon of thyme
1 teaspoon of curry powder
1/2 teaspoon of red pepper flakes (optional)

ALLERGENS: None

Method

Step One

Begin by soaking the dried locust beans in a bowl filled with enough water to completely cover them. Let them soak for at least 6 hours, or preferably overnight. Once they have soaked, rinse the beans under running water until the water runs clear.

Step Two

In a large pot, heat the palm oil or vegetable oil over medium heat. Once the oil is hot, add the chopped onion, bell pepper, habanero peppers, and crushed garlic. Sauté until the onions become translucent and the peppers begin to soften.

Step Three

Add the chopped tomatoes and tomato paste into the pot, stirring well to combine them with the other ingredients. Then, add the seasonings: salt, black pepper, paprika, thyme, curry powder, and red pepper flakes if using. Continue to cook this mixture until the tomatoes have fully softened and their juice begins to reduce.

Step Four

Pour in the vegetable broth, and then add the soaked and rinsed locust beans and chopped plantains. Let the stew come to a boil, then reduce the heat to low and cover the pot. Allow the stew to simmer for about 45 minutes, or until the beans and plantains are tender.

Step Five

Finally, stir in the chopped spinach and kale into the stew. Cover the pot again, and let it to simmer for an additional 10 minutes, or until the greens have wilted into the stew. Taste and adjust the seasoning as needed. Your West African Locust Beans Stew is ready to be served!