Beans with Cassava

Beans with Cassava Recipe - Vegetarian Food from Burundi, Rwanda, Uganda

Region / culture: Burundi, Rwanda, Uganda | Preparation time: 15 minutes | Cooking time: 30 minutes | Servings: 4 |

Vegetarian diet

Introduction

Beans with Cassava is a hearty, nutritious, and delicious dish that combines the rich flavors of beans and the unique texture of cassava. This recipe is a testament to the versatility of simple ingredients, transforming them into a comforting meal that can be enjoyed at any time of the day. Perfect for vegetarians and meat-eaters alike, this dish is a wonderful addition to any meal plan.

History

The recipe for Beans with Cassava has its roots in African and South American cuisines, where both beans and cassava are staple foods. Over the years, this dish has traveled across continents, adapting to various cultures and tastes. It is a reflection of the ingenuity of traditional cooking methods, utilizing locally available ingredients to create a nutritious and filling meal.

Ingredients

1 cup (225 g) pinto, rosecoco or borlotti beans, almost cooked
0.5 lb (225 g) cassava / manioc or potatoes, cut into chunks
4 celery stalks, chopped
1 onion, sliced
oil
salt

How to prepare

When the beans are almost cooked, add the cassava, manioc, or potato chunks and boil for approximately 10 minutes until they are tender.
Meanwhile, heat the oil in a pan and gently cook the onion until it turns golden.
Add the celery and let it soften.
Next, drain the beans and cassava, manioc, or potatoes and add them to the pan with the onion and celery.
Slightly mash the beans and cassava, manioc, or potatoes, season with salt and pepper, and mix everything well.
Allow the mixture to heat through and blend for 5 to 10 minutes before serving with a side of green vegetables and a tangy sauce like kachumbari.

Variations

For a spicier version, add chili peppers or a dash of cayenne pepper while cooking the onions. You can also incorporate other vegetables such as carrots or bell peppers for added nutrition and color.

Cooking Tips & Tricks

To enhance the flavor of the dish, consider soaking the beans overnight to reduce cooking time and make them more digestible. When cooking cassava, ensure it is thoroughly cooked to break down its natural toxins. Adding a pinch of salt to the boiling water can help to bring out the natural flavors of the beans and cassava. For a creamier texture, mash the beans and cassava more thoroughly before serving.

Serving Suggestions

Beans with Cassava can be served with a side of green vegetables for a balanced meal. A tangy sauce like kachumbari complements the flavors beautifully, adding a refreshing touch to the dish.

Cooking Techniques

Boiling and sautéing are the primary cooking techniques used in this recipe. These methods help to preserve the nutrients in the beans and cassava while enhancing their natural flavors.

Ingredient Substitutions

If cassava is not available, you can substitute it with potatoes or sweet potatoes. Similarly, any type of beans can be used in place of pinto, rosecoco, or borlotti beans, depending on availability and preference.

Make Ahead Tips

This dish can be prepared in advance and stored in the refrigerator for up to 3 days. Simply reheat on the stove or in the microwave before serving.

Presentation Ideas

Serve the Beans with Cassava in a colorful bowl, garnished with fresh herbs such as cilantro or parsley. A lemon wedge on the side adds a decorative touch and allows guests to adjust the acidity to their liking.

Pairing Recommendations

Beans with Cassava pairs well with grilled chicken or fish for those who prefer a non-vegetarian meal. It also goes well with a crisp, dry white wine or a light-bodied red wine.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator. To reheat, simply warm the dish on the stove over medium heat, adding a little water if necessary to prevent sticking.

Nutrition Information

Calories per serving

A serving of Beans with Cassava contains approximately 200-300 calories, making it a moderate-calorie dish that can fit into various dietary needs. The exact calorie count may vary depending on the specific types of beans and the amount of oil used in the recipe.

Carbohydrates

Beans with Cassava is a carbohydrate-rich dish, providing a good source of energy. Beans are high in complex carbohydrates, which are slowly digested and provide a steady source of energy. Cassava, on the other hand, is rich in simple carbohydrates, offering a quick energy boost. Together, they make for a balanced carbohydrate profile.

Fats

This dish is low in fats, making it an excellent choice for those monitoring their fat intake. The small amount of oil used for sautéing the onions and celery adds a negligible amount of fat. Beans and cassava are naturally low in fat, contributing to the overall healthfulness of this dish.

Proteins

Beans are a fantastic source of plant-based protein, making this dish a great option for vegetarians and vegans. The protein content in beans helps in muscle repair and growth, making this dish not only delicious but also nutritious.

Vitamins and minerals

Beans with Cassava is rich in various vitamins and minerals. Beans are a good source of iron, magnesium, and potassium, while cassava contributes with vitamin C and manganese. These nutrients support overall health, including immune function, bone health, and energy production.

Alergens

This dish is naturally free from common allergens such as gluten, nuts, and dairy. However, those with specific food sensitivities should ensure that all ingredients used are safe for their dietary needs.

Summary

Overall, Beans with Cassava is a nutritious dish that offers a good balance of carbohydrates, proteins, and essential vitamins and minerals. It is low in fats and calories, making it a healthy choice for a main meal.

Summary

Beans with Cassava is a versatile, nutritious, and flavorful dish that celebrates the simplicity of its ingredients. Whether you're looking for a comforting meal or a healthy addition to your diet, this recipe offers something for everyone. With its rich history and nutritional benefits, it's sure to become a favorite in your recipe collection.

How did I get this recipe?

I remember the sense of anticipation I felt when I first discovered this recipe for Beans with Cassava. It was a hot summer day, and I had decided to visit my dear friend Maria, who lived in a small village on the outskirts of town. Maria was known for her delicious and hearty meals, and I always looked forward to the culinary delights she would serve up.

As I entered Maria's cozy kitchen, the aroma of spices and herbs filled the air, making my mouth water in anticipation. Maria greeted me with a warm smile and a hug, and I knew that I was in for a treat. She motioned for me to sit at the table, where a steaming pot of beans and cassava was waiting for me.

Maria explained that this dish was a traditional recipe that had been passed down through generations in her family. She had learned to make it from her grandmother, who had learned it from her own mother, and so on. The beans were cooked with onions, garlic, and tomatoes, while the cassava added a rich and creamy texture to the dish.

I watched intently as Maria prepared the meal, taking note of each step and ingredient she used. She explained that the key to making the dish perfect was to cook the beans slowly over low heat, allowing the flavors to meld together and create a rich and savory broth.

After what seemed like hours of simmering, the beans were finally ready, and Maria served me a steaming bowl of the fragrant dish. I took a bite, and my taste buds exploded with delight. The beans were tender and flavorful, while the cassava added a unique and satisfying twist to the dish.

I begged Maria for the recipe, and she laughed and agreed to share it with me. She handed me a weathered piece of paper, covered in scribbles and stains from years of use. The recipe was simple and straightforward, yet I knew that it would take me many tries to perfect it just like Maria had.

Over the next few weeks, I experimented with the recipe, tweaking it here and there until I was satisfied with the results. I made the dish for my family and friends, who raved about its delicious and comforting flavors. I felt a sense of pride knowing that I had mastered a traditional recipe that had been passed down through generations.

As the years went by, I continued to make Beans with Cassava for my loved ones, sharing the recipe with anyone who asked. I added my own touches to the dish, incorporating new ingredients and techniques that I had learned along the way. Each time I made the dish, I felt a connection to Maria and her family, knowing that I was carrying on a tradition that had been cherished for decades.

Now, as I sit in my own cozy kitchen, preparing a pot of Beans with Cassava for my grandchildren, I can't help but smile at the memories that flood my mind. The sense of anticipation I felt when I first discovered this recipe all those years ago has never faded, and I am grateful for the culinary journey that it has taken me on.

As I serve up the steaming bowls of beans and cassava to my eager grandchildren, I know that I am passing on more than just a recipe. I am sharing a piece of history, a taste of tradition, and a connection to the past that will live on through the generations. And as we gather around the table to enjoy the meal together, I am reminded of the power of food to bring us together, to create memories, and to nourish both body and soul. And for that, I am truly grateful.