African Beans in a Tomato Sauce (Mozambique)

May 15, 2023May 15, 20230 0
African Beans in a Tomato Sauce (Mozambique)
in Main

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cans red beans
1 large onion , chopped
3 tablespoons olive oil
3 medium tomatoes , chopped
1 tablespoon tomato paste
1 tablespoon garlic , chopped
1/4 teaspoon cayenne pepper
salt and pepper

Nutrision Information

Servings Per Recipe
4
Calories
303
Sugar
8g
Fat
10g
African Beans in a Tomato Sauce is a traditional dish from Mozambique that is often eaten as a main meal. The sauce is made from a flavorful combination of tomatoes, onions, garlic, and cayenne pepper, which gives it a slightly spicy taste. The dish is usually served with rice or bread and is a great option for vegetarians and vegans or anyone looking for a healthy and satisfying plant-based meal.

Instructions

1.In a large saucepan, heat the olive oil over medium heat. Add the chopped onion and garlic and saute until softened.
2.Add the chopped tomatoes, tomato paste, cayenne pepper, salt, and pepper to the pan and stir to combine.
3.Add the red beans to the pan and stir to coat the beans in the tomato mixture.
4.Reduce heat to low and let the mixture simmer for 10-15 minutes, stirring occasionally, until heated through.
5.Serve hot with rice or bread.

PROS

African Beans in a Tomato Sauce is a delicious and filling vegan dish that is easy to make and full of flavor.

The dish is packed with plant-based protein and fiber from the beans, making it a healthy and satisfying meal.

CONS

The cayenne pepper in this recipe may make it too spicy for some people, so adjust the amount to your own taste.

Using canned beans in this recipe can make it high in sodium, so be sure to rinse them well before adding them to the saucepan.

HEALTH & BENEFITS

African Beans in a Tomato Sauce is a healthy and nutritious meal that is rich in plant-based protein, fiber, vitamins, and minerals.
Beans have been linked to various health benefits, including improving heart health, regulating blood sugar, and reducing inflammation.
The tomatoes in this dish are a good source of vitamin C, which is important for immune system function and skin health.

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