Bananas with Beans

Bananas with Beans Recipe from Burundi - Red Kidney Beans, Bananas, Palm Oil, Onion, Salt, Hot Pepper

Region / culture: Burundi | Preparation time: 3 hours | Cooking time: 30 minutes | Servings: 4

Introduction

Bananas with Beans is a unique and flavorful dish that combines the sweetness of ripe plantains with the earthy tones of red kidney beans, all brought together with a hint of spice and the richness of palm oil. This dish is a testament to the creativity and resourcefulness of traditional cooking, where simple ingredients are transformed into a hearty and nutritious meal. Perfect for those looking to explore global cuisines, this recipe offers a delightful taste of tropical flavors and the comforting warmth of home-cooked beans.

History

The origins of Bananas with Beans can be traced back to various parts of the world where bananas and beans are staple foods, particularly in parts of Africa and the Caribbean. This dish reflects the blending of indigenous ingredients and cooking techniques passed down through generations. It's a celebration of cultural heritage and the ability of food to bring people together. Over time, the recipe has evolved, incorporating local spices and cooking methods, making it a versatile dish that can be adapted to suit different palates.

Ingredients

500 ml dried red kidney beans
4 green bananas or plantains
2 tbsp palm oil
1 small onion, thinly sliced
0.25 tsp salt
hot pepper to taste

How to prepare

Soak the beans for 3 hours, then boil them in water for about 30 minutes, or until they are tender. Drain the beans. Peel and chop the bananas. Heat the oil and brown the onions. Add the beans, bananas, salt, and hot pepper, and stir-fry for 2 minutes. Add 4 cups of water. Simmer until the bananas are cooked and about 250 ml of liquid is left. Serve hot.

Variations

Add coconut milk for a creamy texture and a hint of sweetness.
Include other vegetables like bell peppers or spinach for added nutrition and color.
Use black beans or chickpeas as an alternative to red kidney beans.

Cooking Tips & Tricks

To ensure the best flavor and texture in your Bananas with Beans, consider the following tips:

- Soak the beans overnight to reduce cooking time and make them easier to digest.

- Use ripe but firm plantains for a sweet yet substantial component to the dish.

- Palm oil adds a distinct flavor and color, but it can be substituted with other oils if desired.

- Adjust the amount of hot pepper to suit your taste for spice.

- Simmer the dish uncovered to allow some of the liquid to evaporate, concentrating the flavors.

Serving Suggestions

Serve Bananas with Beans hot, accompanied by a side of steamed rice or flatbread for a complete meal. A fresh salad or steamed vegetables can add a refreshing contrast to the rich flavors of the dish.

Cooking Techniques

The key techniques in this recipe include soaking and boiling the beans until tender, sautéing the onions to bring out their sweetness, and simmering the combined ingredients to meld the flavors together. Each step contributes to the overall depth of flavor in the dish.

Ingredient Substitutions

Substitute palm oil with coconut oil or vegetable oil for a different flavor profile.

- Sweet potatoes can be used in place of plantains for a variation in texture and taste.

- Adjust the type of beans or the level of spice to suit your preferences.

Make Ahead Tips

The beans can be soaked and boiled in advance, then stored in the refrigerator until ready to use. The entire dish can also be made ahead and reheated, with a little added water to prevent it from drying out.

Presentation Ideas

Serve the dish in a colorful bowl, garnished with fresh cilantro or parsley for a pop of color. A slice of lime on the side can add a refreshing zest when squeezed over the top.

Pairing Recommendations

Pair Bananas with Beans with a crisp, dry white wine or a light-bodied beer to complement the richness of the dish. For a non-alcoholic option, a sparkling water with a squeeze of lime is refreshing.

Storage and Reheating Instructions

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, adding a little water if necessary to keep the dish moist.

Nutrition Information

Calories per serving

A serving of Bananas with Beans contains approximately 300-400 calories, making it a satisfying and energy-dense option. The exact calorie count can vary based on the size of the servings and any modifications to the recipe.

Carbohydrates

This dish is a good source of carbohydrates, primarily from the plantains and beans. Plantains provide complex carbohydrates, which are a key energy source, while beans offer both complex carbs and dietary fiber, aiding in digestion and promoting a feeling of fullness.

Fats

The palm oil used in this recipe contributes to the dish's fat content. Palm oil is high in saturated fats, but it also contains some monounsaturated and polyunsaturated fats. Using it in moderation can add flavor and richness without significantly impacting the overall healthfulness of the dish.

Proteins

Red kidney beans are an excellent source of plant-based protein, making Bananas with Beans a great option for vegetarians and vegans. The combination of beans and plantains also provides a complete protein, containing all the essential amino acids your body needs.

Vitamins and minerals

This dish is rich in vitamins and minerals, particularly from the beans and plantains. Beans are a good source of iron, magnesium, and potassium, while plantains contribute vitamins A, C, and B6, along with potassium. Together, they make a nutrient-dense meal that supports overall health.

Alergens

This recipe is naturally free from most common allergens, including gluten, dairy, nuts, and soy. However, those with specific food sensitivities should always check ingredient labels and make substitutions as necessary.

Summary

Bananas with Beans is a balanced and nutritious dish, offering a good mix of carbohydrates, proteins, and fats, along with essential vitamins and minerals. It's a hearty, flavorful meal that supports a healthy diet.

Summary

Bananas with Beans is a hearty, nutritious, and flavorful dish that showcases the simplicity and richness of combining plantains with beans. With its roots in traditional cooking, this recipe offers a taste of cultural heritage while providing a balanced and satisfying meal. Whether you're exploring new cuisines or looking for a comforting dish, Bananas with Beans is a delightful choice that promises to nourish and satisfy.

How did I get this recipe?

I recall the moment I first laid eyes on this recipe for Bananas with Beans. It was a warm, sunny day in the bustling streets of a small town in Brazil. I was walking through the market, browsing through the colorful array of fruits and vegetables, when a kind elderly woman caught my eye.

She was sitting behind a wooden table covered with an assortment of ingredients, and as I approached her, she smiled warmly and motioned for me to come closer. Curious to see what she had to offer, I walked over and peeked at the handwritten recipe card she held in her hands.

Bananas with Beans, it read in beautiful cursive handwriting. I had never heard of such a combination before, but the woman assured me it was a traditional dish in her family and one that she was happy to share with me.

She explained that the dish was a unique blend of sweet and savory flavors, with the ripe bananas adding a touch of sweetness to the hearty black beans. Intrigued by the idea, I asked her for the recipe, and she happily obliged.

As she walked me through the steps, I could see the passion and love she had for cooking and sharing her family's recipes. She told me stories of how her grandmother used to make this dish for special occasions, and how it had been passed down through generations.

I was inspired by her enthusiasm and decided to give the recipe a try. I purchased the ingredients from her stall and headed home to my small kitchen, eager to recreate the dish that had captured my imagination.

As I peeled the ripe bananas and simmered the black beans in a flavorful broth, the fragrant aroma filled the air, reminding me of the bustling market and the kind woman who had shared her recipe with me.

When the dish was finally ready, I took a hesitant bite, unsure of what to expect. But as soon as the sweet and savory flavors danced on my tongue, I knew I had discovered something truly special.

I continued to make Bananas with Beans on a regular basis, tweaking the recipe here and there to suit my own tastes. Each time I cooked it, I felt a connection to that kind woman in the market, and to the generations of women who had lovingly prepared this dish before me.

Over the years, Bananas with Beans became a staple in my kitchen, a dish that I proudly shared with friends and family. It was a reminder of the power of food to bring people together, to evoke memories and create new ones.

And as I look back on that warm, sunny day in the market, I am grateful for the chance encounter that led me to discover this delicious and unforgettable recipe. It is a reminder of the joy of cooking and the beauty of sharing traditions with others.