COCONUT INFUSED BAMBARA BEANS & JASMINE RICE

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 known as Aboboi and served with a spicy Plantain Pancake known as Tatale.

Bambara Beans nutrients includes Protein, Fat, Fiber, Vitamins, Minerals such as Calcium, Iron, Copper, Selenium, Potassium etc

Bambara beans is also enjoyed in African countries such as Zimbabwe, Zambia, Nigeria and South Africa. Do leave comments below if you also enjoy Bambara beans in your country.

This recipe is a fusion of 2 of Ghana’s most famous dishes Aboboi and Angwa Mo (Coconut Rice).

The Bambara Beans Waakye was served with a sour crunchy Cabbage Salad that makes this recipe a must try.

INGREDIENTS 

300g of Bambara Beans

220g of Jasmine Rice

2 litres of Water

400ml of Coconut milk

2 tablespoonfuls of Organic Cold pressed Coconut oil

1 Bay leaf

4 Kasoa peppers / 1 Habanero chilli / 7 Kpakposhito 

2 large peeled and thinly sliced Onions

Salt to taste

SALAD

200g of thinly shredded Cabbage

2 thinly sliced Onions

2 tablespoonfuls of Apple Cider Vinegar ( you can use any White or Malt Vinegar)

3 tablespoonfuls of Extra Virgin Olive oil

Salt and Pepper to taste

TIPS

1. Best to soak your Bambara beans overnight 
2. Change the water twice
3. Wash the Bambara beans before you use it
4. Best to keep your uncooked Bambara Beans in an airtight container and freeze it
5. You can cook the Bambara beans into a very soft texture before adding the Rice. This will ensure a softer Waakye texture 
6. Cook the Bambara beans on a medium heat for an hour
7. Add salt when the Bambara beans is cooked
8. Use any Rice that’s available to you
9. You can be creative with the kind of herbs you use for a different flavour

METHOD

Watch how to prepare this Vegetarian, Coconut infused Bambara beans Waakye below; 

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THE AUTHENTIC TATALE RECIPE YOU NEED TO TRY

INGREDIENTS 

2 over ripened Plantain 

1 teaspoonful of Corn starch (optional)

1 finely diced small Onion

1 finely diced Green chilli 

Salt to taste

2 tablespoonfuls of Zomi. In the absence of the tastiest Zomi infuse the following spices into your Palm oil

3-4 Grains of Selim (Hwentia)

3 African Nutmegs

3 cloves

2 Kasoa Pepper

METHOD 

Watch how to prepare this incredible Vegetarian West African Pancake (GlutenFree) below;

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All photos, recipes and videos are by the owner of this blog.

ABOBOI & TATALE (BAMBARA BEANS RECIPE)

Bambara beans or nuts originate from West Africa and its a popular legume that's equally rich in protein. It's used as flour for cakes, puddings and drinks. This recipe highlights one of the many uses of Bambara nuts, which is boiled and served with Plantain pancake (Tatale).

Bambara nuts or beans are gluten free like most West African dishes and can be purchased online. 

Ingredients

250g of Bambara nuts or beans

1.2 litres of water

1 teaspoon of sugar

3 stalks of Grains of Selim (Hwentia)

2 Green or Red Chillies

1 tablespoon of butter/unrefined Shea butter / Coconut oil 

Salt to taste

Method

Watch how to make this below;

Don't forget to subscribe, like the video, try the recipe and leave a comment with your feedback.