BAMBARA BEANS (NUTS) CASSOULET

BAMBARA BEANS (NUTS) CASSOULET

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.

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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.

INGREDIENTS

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

METHOD

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.

TOM BROWN (ROASTED CORN MEAL PORRIDGE)

TOM BROWN (ROASTED CORN MEAL PORRIDGE)

Until I find out why this roasted corn meal porridge, is known as ‘Tom Brown’, I’ll settle with the  notion due to ‘its distinctive  brown colour’. Please feel free to share your knowledge behind the name.

Anyway, as most Ghanaian dishes go, they’re mostly gluten free including this nutty porridge. Tom Brown is made from corn on the cob, that’s dried, separated from the cob, roasted till brown but not popped  and milled into flour.

This is one of the simplest dishes to make, however its easier to get it wrong. The probability of ending up with a lumpy porridge is highly likely, if you don’t follow this recipe. This is a tried and tested recipe.

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This dish was one of the first meals I learnt to cook from my Mama and it  always emanates a feel good reaction each time I make it. Don’t get me wrong, my first few experiences were disastrous , however persistency prevailed , hence writing the perfect recipe now.

Tom Brown is best served alongside freshly, baked, soft bread, smeared with butter. Drizzle the finished product with evaporated milk or fresh milk. If you’re using fresh milk, please reduce the quantity of liquid added to the porridge by the same amount of milk.

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Tips:

* Mix the roasted corn flour in cold water  (till its well combined) prior to adding it to the simmering water.

* The water on fire should be simmering and not boiling, This allows the mixture to warm up and thicken gradually, hence prevents any lumps from forming.

* Consistently stir the mixture to avoid any lumps.

* Best served hot with a slice of Butter or Tea bread.

 

INGREDIENTS:

100g of roasted corn flour

20g of Peanut flour or 1 tablespoonful of Peanut/ Groundnut paste.

Half a teaspoon of Cayenne pepper  (Optional)

Half a teaspoon of Ginger powder (Optional)

1 tablespoonful of Brown sugar

Pinch of salt to taste

 

METHOD:

Watch how to make this nutty porridge below; Don’t forget to subscribe, like the video, comment with feedbacks and please share with family and friends.

CABBAGE & CORNED BEEF STEW

CABBAGE & CORNED BEEF STEW

This dish fills me with nostalgia, as it was my Mums favourite dish to make on Fridays. The dish is usually paired with a mixture of boiled ripened Plantain and Yam thinly sliced.

The best part of the dish was sharing it with my cousins, as we all ate from the same bowl. Yes! We ate from the same bowl with our fingers. My mum was very strict with hygiene and especially when one had to eat with their fingers.  Actually I’ll do a separate write up about eating with your fingers in my next blog.

When I finished preparing and filming the dish, I called one of my cousins to relive the nostalgia of eating together. She quickly advised she had some Yam (I didn’t have any, as I served it with rice) and I should drive 45 minutes to her to relive this memory. Sadly I had to decline the offer and arrange it for  another day; as I had to edit the video and write this piece  for Friday.

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This recipe is somewhat of a ‘topsy turvy’ one, as I made it after filming the ‘The Ghanaian Fried Chicken’ recipe. I used the stock from the Chicken to prepare this, hence I didn’t add anymore spices. I loved the simplicity and quick way I created this. Watch how I made it on my YouTube channel, ‘Ndudu by Fafa’ and don’t forget to subscribe.

Traditionally this dish is prepared by making the GHANAIAN STEW of frying the Onions first, adding the tomatoes, then the cabbage and Corned Beef, however enjoy the ‘twisted version’.

Enough of my chit chats let’s start cooking.

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INGREDIENTS 

250g of Tomatoes

50g of Tomato Purée

30g of Ginger

1 clove of Garlic

1 large Onion

1 Habanero chilli

10ml of oil (optional)

200g of sliced and washed Cabbage

340g of Corned beef

100ml of Chicken stock

20g of Spring Onions

Half a teaspoon of salt

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METHOD

Blend the Tomatoes, Onions, Garlic, Ginger & Chilli into a smooth paste.

Warm the Chicken stock up and add the Tomato purée

Add the optional oil (if the sauce requires it).

Cook gently for 5 minutes and add the spicy Tomato blend.

On a medium heat cook for 15 minutes and set aside.

TIP

Avoid adding any salt at this stage, as the Corned Beef is salty.

In a Wok or Saucepan, add 500ml of water and place it on a medium heat.

Slice the Cabbage into medium sizes and boil for 7 minutes.

Strain the water from the Cabbage by using a colander and add it to the Tomatoes sauce.

Divide the Corned Beef into sizeable chunks and add it to  the Cabbage and Tomato stew.

TIP

The Corned Beef should be the last but one ingredient you add to the sauce; if you want the Corned Beef chunks to retain the their shape.

Reduce the heat to its lowest setting, cover the Saucepan with its lid and cook the stew for 6 minutes.

Taste the stew and if it requires salt , add no more than half a teaspoon to salt. Stir gently without breaking the Corned Beef chunks and serve with your favourite carbohydrate.

I served mine with some boiled rice and also ripened Plantain.

Watch the full video on my YouTube channel, ‘Ndudu by Fafa’ and don’t forget to subscribe.

All recipes, videos and pictures are by owner of this blog. Unauthorised use of any of my images , recipes and content are strictly prohibited 🚫