Miondo (bolondo Plantain And Black Bean Stew)

Miondo is a traditional Equatorial Guinean stew made with bolondo plantains and black beans. This hearty and flavorful dish is a staple in Equatorial Guinea cuisine, and it's perfect for a cozy family dinner.

Vegetarian Gluten Free Main Course Equatorial Guinea Stew Plantains Black Beans
Miondo (bolondo Plantain And Black Bean Stew)

Ingredients

  • 2 bolondo plantains, peeled and sliced
  • 1 cup black beans, cooked
  • 1 onion, chopped
  • 2 tomatoes, diced
  • 3 garlic cloves, minced
  • 1 red bell pepper, chopped
  • 1 teaspoon paprika
  • 1 teaspoon cumin
  • 1 teaspoon salt
  • 4 cups vegetable broth
  • 2 tablespoons vegetable oil

Instructions

  1. In a large pot, heat the vegetable oil over medium heat.
  2. Add the onions, garlic, and red bell pepper. Sauté until the vegetables are soft.
  3. Stir in the paprika, cumin, and salt. Cook for another 2 minutes.
  4. Add the tomatoes, bolondo plantains, and black beans. Stir to combine.
  5. Pour in the vegetable broth and bring the stew to a boil.
  6. Reduce the heat to low, cover the pot, and simmer for 30 minutes.
  7. Once the plantains are tender, remove the pot from the heat.
  8. Serve the miondo hot, garnished with fresh cilantro if desired.

Cooking & Preparation

Preparation time:
10 minutes
Cooking time:
40 minutes
Total time:
50 minutes
Cooking method
Stovetop

Nutritional facts per 1 serving

Calories
300 per serving
Carbohydrates
50g
Protein
12g
Fat
5g

Supplies

Large pot Knife Cutting board Wooden spoon Measuring spoons Measuring cup

Tools

Cooking pot Stove

Serving suggestions

Miondo is traditionally served with a side of steamed rice or fufu.

Tips & tricks

For extra flavor, you can add a splash of coconut milk to the stew before serving.

Cost

$10