Beans, along with corn and peanuts, are one of the most popular foods in Cameroonian cuisine.
Beans not only taste delicious, but are also very healthy foods, rich in protein and therefore a healthy alternative to a meat-free diet. So they are perfectly suited for vegetarians and vegans.
In Cameroon there are many different types of beans, and for each type there are special dishes that are well suited.
For example, the small black-eyed white beans are mostly used for koki (bean cakes) and beignets de haricots (bean beignets).
Beans, along with corn and peanuts, are a staple food in Cameroonian cuisine. They are not only incredibly versatile but also rich in protein, making them a healthy alternative for a meat-free diet – ideal for vegetarians and vegans.
Cameroon boasts numerous varieties of beans, each particularly suited to specific dishes. For example, the small black-eyed white beans are frequently used for koki (a spicy bean cake) and kossey / beignets de haricots (bean beignets). Black beans are perfect for pilé , and red beans for haricots , the popular Cameroonian bean stew, often served beignets (called BH , beignets-haricots) or plantains
Another highlight is the BHB trio: Beignets, Haricots, and Bouillie – a sweet corn porridge reminiscent of German semolina pudding. The bean stew is prepared similarly to chili con carne, but in the traditional Cameroonian version without meat or corn.
Since moving to Germany, I've discovered my own trio: BHP – Beignets, Haricots and Poulet (chicken). I replace the cornmeal with juicy chicken, which makes for an equally delicious combination.
Today I'm sharing my recipe for preparing haricots – try it out and enjoy the taste of Cameroon!
preparation
- Cover the uncooked beans with water in a pressure cooker, add salt and cook for about 40 minutes (approximately 2 cycles of maximum steam)
- Or soak the pot in water; this will reduce the cooking time even with a normal pot
- Wash the cooked beans with cold water and place them in a sieve.
- In a saucepan, add oil, salt, chopped onions and garlic and sauté for about 2 minutes
- Add the chopped tomatoes and simmer for about 10 minutes, stirring regularly, until the tomatoes begin to caramelize
- Add the beans and pepper and mix carefully so that the beans do not burst
- Turn the heat down to medium and cook for about 5 minutes, stirring regularly
- Add the magic sauce, allspice, chopped celery, and water, toss, cover, and simmer for another 5 minutes. Done
The whole thing as a video
Et voilà! Bon appétit!
Equipment
- Pressure cooker, if available. Reduces cooking time by almost half.
Ingredients
- 300 uncooked red beans (Alternatively, 1 kg cooked beans (e.g., canned kidney beans))
- 1 large onion
- 2 garlic cloves
- 2 large tomatoes
- 1 tsp pepper (black & white) (ground)
- 1 tsp Magic Sauce (or Magic Sauce Spicy )
- 1 whole Scotch bonnet / chili
- 100 ml cooking oil
- Salt
Instructions
Prepare the beans:
- Uncooked beans: Soak the beans overnight in water, then cook them in fresh water until tender (about 1–1.5 hours). Drain and set aside.
- Cooked beans (from a can): Simply rinse and drain.
Prepare the sauce base:
- Heat the oil in a large pot over medium heat.
- Add the onions and garlic and sauté until translucent.
- Add the diced tomatoes and simmer for about 5-7 minutes until they are soft and a thick sauce forms.
Seasoning:
- Add the magic sauce, pepper, salt and the Scotch Bonnet chili (whole or chopped, depending on the desired spiciness) to the tomato sauce.
- Stir well and simmer for another 2-3 minutes to allow the flavors to combine.
Add beans:
- Add the cooked beans to the sauce and mix well.
- If necessary, add some water to achieve the desired consistency of the stew.
- Simmer over low heat for 10-15 minutes, stirring occasionally.
Serve:
- Serve the haricots hot, ideally with beignets, plantains or rice.
