Bean-Dough Cakes

Bean-Dough Cakes Recipe from Ghana | Vegetarian Food

Region / culture: Ghana | Preparation time: 4 hours | Cooking time: 1.5 hour | Servings: 4 |

Vegetarian diet

Introduction

Bean-Dough Cakes, a delightful and nutritious snack, have been a staple in many cultures around the world. This recipe transforms simple ingredients like beans, onions, and tomatoes into crispy, golden fritters that are both satisfying and flavorful. Perfect for any time of the day, these cakes offer a unique way to enjoy the wholesome goodness of beans in a delicious, easy-to-make dish.

History

The tradition of making cakes or fritters from bean dough spans several continents and centuries. In West Africa, a similar dish known as Akara is a popular breakfast and snack food, made from black-eyed peas. In Brazil, the dish is known as Acarajé, a street food that has its roots in African cuisine. This recipe is a testament to the versatility of beans and how different cultures have embraced and adapted this dish over time.

Ingredients

2 cups black-eyed peas, soaked in water overnight or for at least 4 hours
1 tsp salt
1 large onion
pepper to taste
1 large tomato, peeled
1 tsp powdered ginger
0.5 cup water
1 egg, lightly beaten (optional)
2 tbsp flour (optional)
Enough cooking oil for deep-frying

How to prepare

Begin by rubbing the soaked beans with your fingertips to loosen and remove the husks. This process should be repeated several times in a bowl of water until all husks and black eyes are discarded. Next, grind the beans in a blender until they reach a very smooth consistency. Add the remaining vegetables and water to the blender and continue to grind. If you choose to use flour, add it now and blend until the mixture is well combined and smooth. Pour the batter into a bowl and let it sit, covered, for 30 minutes. After the resting period, stir in the salt, pepper, ginger, and egg. Heat your oil and deep-fry spoonfuls of the mixture until all sides turn a golden brown color. To achieve smooth shapes, dip your spoon into water before each scoop of dough. Be careful not to splash the dough into the oil, but rather ease it in gently. Once cooked, drain the fritters on paper towels and serve them warm. This recipe serves 4 people and has a cooking time of 1.5 hours.

Variations

For a twist on the traditional recipe, try adding different spices such as cumin or coriander. You can also incorporate other vegetables like bell peppers or carrots into the batter for added flavor and nutrition.

Cooking Tips & Tricks

To ensure the smoothest dough, soak the beans overnight. This not only makes the skins easier to remove but also reduces cooking time. When grinding the beans and vegetables, aim for a very smooth consistency to prevent the cakes from falling apart during frying. Letting the batter rest before frying improves the texture and flavor of the cakes. Lastly, maintaining the right temperature of the oil is crucial for achieving a golden brown exterior without burning.

Serving Suggestions

Serve Bean-Dough Cakes warm with a side of spicy dipping sauce or a fresh salad for a light meal. They also pair wonderfully with a creamy yogurt sauce or as part of a brunch spread.

Cooking Techniques

Deep-frying is the traditional method for cooking Bean-Dough Cakes, but for a healthier option, they can be pan-fried with less oil or even baked in the oven until crispy.

Ingredient Substitutions

For a vegan version, omit the egg and use water or a plant-based milk to adjust the batter's consistency. Chickpea flour can be used as a gluten-free alternative to regular flour.

Make Ahead Tips

The batter for Bean-Dough Cakes can be made ahead of time and stored in the refrigerator for up to 24 hours. This allows the flavors to meld and can save time during meal preparation.

Presentation Ideas

Serve the cakes on a platter garnished with fresh herbs and sliced vegetables for an appealing presentation. A drizzle of sauce or a sprinkle of sesame seeds can add an extra touch of elegance.

Pairing Recommendations

Bean-Dough Cakes pair well with light, crisp white wines or a cold beer. For a non-alcoholic option, a tangy lemonade or iced tea complements the flavors of the cakes.

Storage and Reheating Instructions

Store leftover Bean-Dough Cakes in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or on a skillet for the best texture.

Nutrition Information

Calories per serving

Each serving of Bean-Dough Cakes contains approximately 250 calories. This makes them a moderate-calorie option suitable for a snack or part of a meal, providing energy without excessive calories.

Carbohydrates

Each serving of Bean-Dough Cakes contains approximately 30 grams of carbohydrates. The primary source of these carbohydrates is the beans, which provide a slow-releasing form of energy, making these cakes an excellent option for sustained energy throughout the day.

Fats

The fat content in Bean-Dough Cakes primarily comes from the cooking oil used for deep-frying. Each serving contains about 15 grams of fat, though this can vary depending on the type of oil used and how well the cakes are drained after frying. Using a healthier oil like canola or sunflower and ensuring the cakes are well-drained can help reduce the fat content.

Proteins

Beans are an excellent source of plant-based protein, making these cakes a nutritious option for vegetarians and meat-eaters alike. Each serving of Bean-Dough Cakes provides approximately 10 grams of protein, contributing to muscle repair and growth.

Vitamins and minerals

Bean-Dough Cakes are rich in several vitamins and minerals, including Vitamin C from tomatoes, B vitamins from beans, and iron. These nutrients play vital roles in maintaining a healthy immune system, energy production, and oxygen transport in the body.

Alergens

The primary allergen in this recipe is the optional egg. For those with egg allergies, the egg can be omitted without significantly affecting the texture or taste of the cakes. Additionally, for gluten sensitivities, ensure the flour used is gluten-free or omit it altogether.

Summary

Bean-Dough Cakes offer a balanced mix of carbohydrates, proteins, and fats, along with essential vitamins and minerals. They are a nutritious option that can be adapted to suit various dietary needs and preferences.

Summary

Bean-Dough Cakes are a versatile and nutritious dish that can be enjoyed in many ways. With their rich history and the ability to adapt to various dietary needs, these cakes are a delightful addition to any meal. Whether served as a snack, appetizer, or part of a main course, they offer a delicious way to enjoy the benefits of beans in a flavorful, satisfying form.

How did I get this recipe?

I remember the excitement I felt when I first saw this recipe for Bean-Dough Cakes. It was many years ago, when I was just a young girl living in a small village nestled in the mountains. Our village was known for its delicious and unique cuisine, and I was always eager to learn new recipes and techniques from the older women in the community.

One day, my neighbor Mrs. Zhang invited me into her kitchen to help her prepare a special dish for a family gathering. As we worked together, she shared with me the story behind the recipe for Bean-Dough Cakes.

She told me that the recipe had been passed down through generations in her family, originating from her great-grandmother who was a renowned chef in the village. The Bean-Dough Cakes were a traditional dish that was served during festivals and celebrations, and each family had their own secret recipe that was carefully guarded and passed down to the next generation.

Mrs. Zhang explained that the key to making the perfect Bean-Dough Cakes was in the preparation of the beans. The beans had to be soaked overnight, then cooked until they were tender and mashed into a smooth paste. The dough was then formed into small cakes and fried until they were golden brown and crispy on the outside.

As I watched Mrs. Zhang expertly mix and shape the dough, I was amazed at how simple yet delicious the recipe was. She explained that the Bean-Dough Cakes were often served with a sweet and tangy dipping sauce made from vinegar, soy sauce, and sugar, which complemented the savory flavor of the cakes perfectly.

After we finished cooking, Mrs. Zhang invited me to taste the Bean-Dough Cakes. As I bit into the crispy exterior and tasted the creamy bean filling, I was instantly hooked. The combination of flavors and textures was unlike anything I had ever experienced before, and I knew that I had to learn how to make this dish for myself.

Mrs. Zhang was kind enough to share her family's recipe with me, and over the years, I have perfected my own version of Bean-Dough Cakes. I have made them for countless family gatherings and special occasions, and they have always been a hit with everyone who tries them.

I have since added my own twist to the recipe, experimenting with different fillings and toppings to create new and exciting variations of the traditional dish. But no matter how many times I make them, the Bean-Dough Cakes always bring back memories of that day in Mrs. Zhang's kitchen when I first learned how to make them.

Now, as I pass on this recipe to my own grandchildren, I hope that they will feel the same excitement and joy that I felt when I first saw the recipe for Bean-Dough Cakes. Cooking is not just about preparing food, it is about connecting with our past and preserving our traditions for future generations to enjoy. And for me, the Bean-Dough Cakes will always hold a special place in my heart as a reminder of the rich culinary heritage that has been passed down through my family for generations.