Refried Baked beans

Fusion BH (Refried Baked beans and Puffpuff)

A two part meal -BH is an acronym for Beignets Haricots which translates to puff puff (fried dumplings) and Beans. The Afrofusion adaptation of the haricot is easy to make – simply drain and saute baked beans, adding your favourite spices ( ginger and garlic for moi) and serve with a portion of microwaved pre- packed puff puff and you have a moderate GI breakfast to kick start your day or as an evening meal !!! An even healthier option is having the re-fried beans on a slice of wholegrain bread, cauliflower rice or zoodles!!!
The original BH, also known as Atchomo or Mikate or in other cultures, is one of the yummiest street foods in Cameroon and other Central /West African countries. Although stewed beans was a staple in my house growing up, it was served with either rice or plantains- puffpuff was never served. BH was a delicacy I enjoyed when I visited my auntie Martha and cousins in Douala for summer holidays. BH still evoke fun memories of holidays with my dearest cousin Abo ( Roland of blessed memory) and his sieblings Adele, Francis, E-E, Soso and the twins Naa and Mau who were babies then. I also enjoyed it on the rare occasions when older students in my boarding school would sneak out and buy it off the street vendors.
This recipe is for the refried beans. See also Puffpuff reciepe
Course Main Course, Side Dish
Cuisine Fusion
Servings 2 People
Calories 241 kcal

Ingredients
  

  • 1 tbsp Olive oil
  • 1 Small onion chopped
  • 1 tbsp Ginger and garlic paste
  • 1/4 Motherland chilli pastes or Chilli flakes (optional)
  • 400 g Haricot beans drained
  • 200 g Motherland tomatoes base sauce
  • 1 Stock cube and 50ml of water
  • Salt and black pepper to taste

Instructions
 

  • Heat the oil in a non-stick saucepan, add the onion and gently fry for 3-4 minutes or until soft
  • Add the garlic, ginger and pepper and cook for few seconds stirring
  • Add the beans and add the tomato and red pepper base and cook for 5 minutes or until the sauce is thickened , stirring regularly , especially towards the end of the cooking time
  • Serve with puff puff, slice of healthy bread or bked sweet potatoe

Notes

Glycemic Index 38 Low
Glycemic Load 10 Moderate

Nutrition

Serving: 2PeopleCalories: 241kcalCarbohydrates: 26.95gProtein: 11.1gFat: 8.8gSodium: 1597mgFiber: 9gSugar: 8.41g
Keyword Afrofusion
Tried this recipe?Let us know how it was!
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