Lunches
Feijão de Óleo de Palma — Beans in Palm Oil
Ingredients
- - 400 g (2 cups) dried black-eyed peas or red kidney beans, soaked overnight
- - 4 tbsp red palm oil
- - 1 large onion, chopped
- - 3 garlic cloves, minced
- - 2 tomatoes, chopped
- - 1 bay leaf
- - 1 piri-piri chilli, whole
- - 750 ml (3 cups) water or bean cooking liquid
- - Salt, to taste
Method
- Drain the soaked beans and rinse well. Place in a pot, cover generously with fresh water, and simmer for
- 45-60 minutes until just tender. Drain, reserving 750 ml of the cooking liquid.
- In a separate large pot, heat the palm oil over medium heat and sauté the onion and garlic until translucent, about 4 minutes.
- Add the tomatoes and bay leaf, cooking until the tomatoes break down, about 6 minutes.
- Add the cooked beans, reserved cooking liquid and whole chilli. Stir well.
- Simmer uncovered for 20-25 minutes, stirring occasionally, until the sauce thickens and coats the beans.
- Season with salt, remove the chilli and bay leaf, and serve hot.
Introduction: This hearty bean stew, cooked in vibrant red palm oil, is a lunchtime staple across Angola.
Cultural Background: This hearty bean stew, cooked in vibrant red palm oil, is a lunchtime staple across Angola. Black-eyed peas or red beans are simmered with onions, tomatoes and palm oil until rich and glossy, making a filling, budget-friendly midday meal often paired with rice or funge.
Tips: Soaking beans overnight significantly reduces cooking time and improves texture. Don’t skip the palm oil — its distinctive colour and flavour define the dish. Mash a few beans against the side of the pot to naturally thicken the sauce.
Variations: Add cubed smoked sausage for a heartier, meatier version. Stir in shredded kale in the last 10 minutes for added greens. Use canned beans to cut total time significantly, adjusting liquid accordingly.
Vegetarian/Vegan: Naturally vegan as written; no conversion needed.
Storage: Refrigerate in an airtight container for up to 4 days, or freeze for up to 3 months.
Reheating: Reheat on the stovetop over low-medium heat, adding a splash of water to loosen as needed.
Nutrition: Per serving (approx.): 310 kcal, 13 g protein, 38 g carbohydrates, 13 g fat, 11 g fibre.
FAQs:
Q: Can I use canned beans? A: Yes — use 2 x 400 g cans, drained, and reduce the added liquid to about 400 ml. Q: What does palm oil taste like? A: It has a rich, slightly nutty, earthy flavour and a distinctive orange-red colour. Q: Is this dish naturally vegan? A: Yes, as written it is fully plant-based.
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