African Beans With Collards

May 15, 2023May 15, 20230 5
African Beans with Collards for a hearty and healthy meal
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

10 ounces collard greens , de-stemmed and chopped
2 tablespoons raisins
2 garlic cloves , minced
2 medium onions , chopped
4 mushrooms , chopped
1 can diced tomatoes
2/3 cup unsweetened dried shredded coconut
2 teaspoons paprika
1/2 teaspoon chili powder
1/2 teaspoon cumin
1/8 teaspoon black pepper ( to taste )
2 cans low-sodium pinto beans , drained and rinsed
1/2 cup water
1/2 teaspoon oil ( to coat pan )

Nutrision Information

Servings Per Recipe
4-6
Calories
226
Sugar
6g
Fat
7g
African cuisine is rich in diverse flavors, ingredients, and cultural influences, making it a popular cuisine worldwide. One of the most beloved African recipes is African Beans with Collards, a filling and nutritious meal that reflects the continent's culinary diversity and creativity. This dish features tender collard greens, earthy mushrooms, and protein-packed pinto beans, all cooked in a fragrant blend of spices and coconut flakes. The raisins add a touch of sweetness and texture to the savory dish, while the canned tomatoes provide acidity and richness. This meal can be enjoyed as a lunch or dinner option and pairs well with rice, quinoa, or naan bread. It is perfect for vegans and vegetarians or anyone who wants to add more plant-based meals into their diet.

Instructions

1.In a large skillet, heat the oil over medium-high heat.
2.Add the onions and garlic to the pan and sauté for 2-3 minutes until the onions become translucent.
3.Add the mushrooms, paprika, chili powder, cumin, and black pepper to the pan and stir for about a minute.
4.Add the chopped collard greens, raisins, canned tomatoes, and pinto beans to the pan, stir, and allow to cook for a few minutes.
5.Add half a cup of water and the shredded coconut to the skillet, stir, and allow to cook for an additional 5 minutes or until the collard greens are tender and the liquid has evaporated.
6.Serve hot with your favorite staple food such as rice, quinoa, or naan bread.

PROS

African Beans with Collards provides a satisfying, flavorful, and nutrient-packed meal that is both gluten-free and vegan.

Collard greens have a high antioxidant content, promote a healthy digestive system, and reduce inflammation.

Pinto beans are rich in fiber, protein, and key vitamins and minerals like iron and folic acid.

Mushrooms contain powerful health-promoting components like beta-glucans, which boost the immune system and lower cholesterol.

CONS

The consumption of beans may cause flatulence in some people and may require gradual assimilation into one’s diet.

Collard greens, like other cruciferous vegetables, may interfere with the absorption of iodine, which is essential for thyroid function.

This meal may be relatively high in carbohydrates, so it may not be ideal for people on a low-carb or ketogenic diet.

HEALTH & BENEFITS

African Beans with Collards is a heart-healthy and anti-inflammatory dish that provides essential nutrients like vitamins A, C, and K, iron, selenium, magnesium, and potassium.
The low glycemic index of beans helps regulate blood sugar levels and reduces the risk of type 2 diabetes.
The antioxidants and bioactive compounds in collard greens and mushrooms provide anti-cancer and anti-aging benefits.

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