Togolese Mushy Beans

This dish was introduced to Nigerians by immigrants from Benin and Togo republics. It is a very popular dish eaten for breakfast or as a light evening meal. This dish is best eaten with boiled yams or hard dough bread.

Nutritional Data (per 100g serving)
Calories: 303kcal
Fibre: 5.6g
Carb: 56g
Protein: 22g
Fat: 4g
Vitamins: B Vitamins
Minerals: Potassium, Calcium, Magnesium, Phosphorus, Sodium, Zinc, Iron, Copper

Notes: Reducing the amount of oil used to make this food will reduce the overall calorie value.

Preparation Time: 10 minutes
Cooking Time: 60 minutes
Serves: 4 people

Ingredients:

3 cups Nigerian brown beans (oloyin variety), remove chaff and stones
Salt
Sugar
1½ litres of water
100ml of vegetable oil
2 seasoning cubes
1 tablespoon of ground crayfish
Hard dough bread

For the Sauce:

100ml of palm oil
2 onions finely slice
4 small tomatoes, finely slice
1 tablespoon chilli powder (optional)

Direction:
1. Wash beans and place in a pressure cooker. Add water, 1 seasoning cube, cover and cook beans under pressure until very soft, say 20 minutes (depending on the quantity of beans). Remove cooker from heat or turn off the pressure cooking. Carefully open and stir.

2. Now continue to cook under low heat, adding 500ml of hot water and vegetable oil, stir well and mash up beans. Add salt and sugar to taste. Cook under low heat for another 10-15 minutes. Continue to stir to achieve a soft mash with a smooth consistency.

3. Heat the palm oil in a separate sauce pan until it starts to smoke, add onion and tomatoes, this may cause the sauce to flambé. Stir carefully. Add some salt and 1 seasoning cube. Under low heat, continue to fry until onions caramelize. Sprinkle the ground crayfish. Stir.

4. Serve mashed beans with sauce and toasted, buttered hard dough bread.

Togolese Mushy Beans

Traditional Recipes

Fusion Recipes

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