Plantain and Black Eyed Pea Stew (Molho de Banana-da-Terra e Feijão Fradinho)
Molho de Banana-da-Terra e Feijão Fradinho, also known as Plantain and Black Eyed Pea Stew, is a traditional dish from Guinea-Bissauan Cuisine. This hearty and flavorful stew is a popular comfort food in the region, featuring the sweetness of ripe plantains and the earthy taste of black eyed peas.
Ingredients
- 2 ripe plantains, peeled and sliced
- 1 cup dried black eyed peas, soaked overnight
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 red bell pepper, diced
- 1 can (14 oz) diced tomatoes
- 3 cups vegetable broth
- 1 tsp paprika
- 1/2 tsp cayenne pepper
- Salt and pepper to taste
- 2 tbsp olive oil
Instructions
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until fragrant.
- Add the sliced plantains and diced red bell pepper to the pot, and cook for 5 minutes, stirring occasionally.
- Stir in the soaked black eyed peas, diced tomatoes, vegetable broth, paprika, and cayenne pepper. Season with salt and pepper to taste.
- Bring the stew to a boil, then reduce the heat to low and let it simmer for 1 hour, or until the black eyed peas are tender.
- Adjust the seasoning if needed, and serve the stew hot.
Cooking & Preparation
- Preparation time:
- 20 minutes
- Cooking time:
- 1 hour
- Total time:
- 1 hour
- Cooking method
- Stovetop
Nutritional facts per 1 serving
- Calories
- 300 per serving
- Protein
- 15g
- Carbohydrates
- 45g
- Fat
- 8g
Supplies
Large pot Knife Cutting board Can opener Measuring cups and spoons
Tools
Serving spoon Ladle Soup bowls
Serving suggestions
Serve the Molho de Banana-da-Terra e Feijão Fradinho with a side of steamed rice or crusty bread for a complete meal.
Tips & tricks
For a spicier kick, add extra cayenne pepper or a splash of hot sauce to the stew.
Cost
$10