HOW TO PREPARE BAMBARA BEANS - A QUICK CASSOULET RECIPE

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.

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 below;

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I spent my weekend creating new recipes . I am compiling all my recipes to a book. My passion is creating different flavours to any meal. I am excited about my easy to follow recipes so far. A peek of my creation so far

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Pan fried fillet of steak with grilled asparagus

Ingredients

Fillet of beef 400g each

A bunch of asparagus

1mixed bag of salad (watercress, spinach and rocket)

1 chopped red onion

2 tablespoon full of olive oil

1 teaspoon of balsamic vinegar

Salt

Black pepper

Method

Remove your steak from the fridge and allow to rest to room temperature for about an hour. 

Pour 1 teaspoonful of sunflower oil in a non stick frying pan

In the very hot frying pan, fry the steak turning every 10 seconds to create a sealed crust, continue this process for 2 -3 min. Leave the meat to rest for about 5 minute. 

Discard the fat from the frying pan but do not clean the pan, lower the heat then add the asparagus and red onions. Cook for about 4 minutes

For the dressing mix the balsamic vinegar, olive oil, salt and pepper together. 

Enjoy!!