Wednesday, 17 December 2014

Mashed Beans, Fish stew and Plaintain


1 cup of beans
Half tea spoon of salt
Chopped onions
Olive oil


1 Rinse the beans in water and remove any small stones, pieces of dirt, or bad beans.

2 Cook the beans in water. Put beans into a pot and cover beans with at least 3 inches of water - about 3 quarts for 2 1/2 cups of dry beans. Bring to a boil and then lower heat to simmer, covered, for about 1 hour. The cooking time will vary depending on the batch of beans you have. The beans are done when they are soft and the skin is just beginning to break open.Strain the beans from the cooking water.

3 Add the onions and oil into a pot and small water.Cook onions until translucent. (Note the onions are optional, you can skip them if you want.) Add the strained beans back to the pot . Using a potato masher or a wooden spoon mash the beans in the pot while you are cooking them, until they are a rough purée. Add more water if necessary to keep the beans from getting too dried out. Add salt to taste. Then the beans are ready to serve with fried plantain and fried stew 

Ingredient for the fried fresh panla stew
Fresh panla
Palm oil
Cray fish powder
Fresh panla


Combine the pepper, onion, (ginger if u want) and tomatoes in a blender. Process into a coarse texture.Set a pot of medium heat, pour in the processed pepper. Boil for 15-20mins to remove excess water.Set a large pot on medium heat, heat up the palm oil then add in the processed pepper, salt and Maggi. Cover the pot and leave to fry for 10 to 15 mins. Then add your already boiled and mashed Panla, make sure you remove the bones. Allow to cook for another 10 mins You know your sauce is ready when the oil floats to the top. Skim off any excess oil 

Recipe by IG handle : (@pinkyts) 

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