Bambara nuts or beans originates from the Bambara people of West Africa.
‘Bambara’ means ‘unbeliever’ as history dictates the ethnic group resisted Islam when it was introduced in 1854 by Tukulor conqueror, El had Umar Tal.
The Bambara ethnic group are spread across West Africa ( in countries such as Guinea, Senegal, Mali and Burkina Faso) particularly now in Mali where they make up the majority of the Mande ethnic group.
Bambara pods ripens underground (just like Peanuts), hence they’re referred to as nuts, even though it’s popularly known as Bambara Beans.
Bambara beans / nuts do have a high protein content and it’s perfect to enjoy as a snack or a meal. In Ghana, Bambara Beans are slow cooked with the inclusion of Sugar, Spices and served with a spicy Plantain Pancake known as Tatale.
BAMBARA BEANS & TATALE RECIPE
This recipe is inspired by the French Cassoulet and of course I have added my own twist. In the absence of Bambara beans try using Chickpeas or Cannelloni beans which are readily available in most supermarkets.
300g of Bambara nuts
250g of Smoky Spicy Salsa (Raw Pepper)
5 Pettie Belle Chillies or any Green Chillies
3 strands of Grains of Selim or Star Anise
20g of sliced Ginger
2.25 litres of water or Chicken stock
3 Bay leaves
6 Chipolatas or any Sausage that’s available to you. Better still try using Goat Meat.
2 tablespoonful of Olive oil
2 tablespoonful of Coconut oil
1 teaspoonful of blended Green chillies, Onion and Garlic.
1 teaspoonful of a Ginger, Onion and Aniseed blend.
1 teaspoonful of Thyme or 4 leaves of Ghanaian Basil
1 thinly sliced Onion
Optional diced charred Red Peppers, Parsley and Mint.
1 teaspoonful of Lime or Lemon juice
Salt to taste
Watch how to prepare this creative and easy to follow recipe below including Tatale and other Beans recipes.
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All photos and videos are by the owner of this blog.
Yam Porridge (MPOTO-MPOTO) or Yam Pottage is a tasty one pot dish (popular in both Ghana and Nigeria), made with either Yam, Cocoyam, Plantain, Hannah Sweet Potatoes or Japanese Sweet Potatoes. I have made different creative versions of this recipe, however I kept to the authentic recipe this time.
An authentic Yam Porridge recipe is smoky in flavour (derived from the inclusion of smoked Fish) and has a distinctive mustard colour due to the inclusion of Palm oil or Zomi.
Please ensure your Palm oil is sustainably produced and it is best to use Zomi for this recipe.
Zomi is Palm oil infused with secret spices which adds a fragrant nutty taste to the dish.
2 large smoked Fish
1 large Onion
5 Green chillies
400g of peeled and cubed Yam pieces
700ml of Water
Salt to taste
6 whole Green chillies
1 sliced Onion
Watch how I made this authentic recipe on my YouTube channel, ‘Ndudu by Fafa’ below,
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