Nigerian beans although overshadowed by other flashy Nigerian foods, are an excellent meal and are a perfect go-to comfort food. Nigerian beans are one of those foods that don’t do too much to show off but bring a lot to the table regarding health and nutritional value. 

Nigerian beans are legumes cultivated in Nigeria and other parts of West Africa. It is called brown beans because of its brown colour and is one of the most common foods consumed in Nigerian households. 

Different types of beans can be used to prepare Nigerian beans. Still, the most common one is the popular Nigerian brown beans also known as honey beans or ewa oloyin in Yoruba. This type of Nigerian brown bean is a favourite for its fast cooking time and also the naturally sweet flavour of the beans. 

 

Nutritional Value of Brown Beans

1. Brown beans are an excellent source of plant-based protein, providing approximately 6-8 grams of protein per 100 grams when cooked.
2. They are rich in dietary fibre, with about 5-7 grams per 100 grams. This high-fibre content supports digestive health and helps regulate blood sugar levels.
3. Brown beans contain around 20-22 grams of carbohydrates per 100 grams when cooked. These carbohydrates provide a source of sustained energy.
4. Brown beans are a good source of several vitamins, including folate (a B vitamin), which is essential for DNA synthesis and cell growth. They also contain small amounts of other B vitamins, such as thiamine, riboflavin, and niacin.
5. They are rich in minerals like iron, potassium, magnesium, and phosphorus. Iron is essential for oxygen transport in the body, while potassium plays a crucial role in maintaining blood pressure and heart health.
6. Brown beans contain antioxidants, such as flavonoids and phenolic compounds, which help protect cells from damage by free radicals.
7. They are relatively low in fat, with less than 1 gram of fat per 100 grams.
8. Brown beans provide around 100-130 calories per 100 grams when cooked, making them a nutritious and low-calorie food.
9. These beans contain various phytonutrients that may offer health benefits, including potential anti-inflammatory properties.
10. Brown beans are a source of lignans, which are compounds associated with various health benefits, including heart health and antioxidant properties.

 

How To Cook Nigerian Beans Porridge

 Nigerian beans porridge is a delicious and hearty dish made with brown beans, vegetables, and spices. Here's a basic recipe for cooking beans :

Ingredients

• 1 cup of Nigerian brown beans(pre-soaked)
• 1 medium onion, chopped
• 2-3 cloves of garlic, minced
• 2-3 tablespoons of red palm oil (or vegetable oil as an alternative)
• 1-2 teaspoons of ground crayfish (optional)
• 1-2 teaspoons of ground pepper (or scotch bonnet peppers)
• 1-2 bouillon cubes or seasoning cubes
• 1 cup of leafy vegetables (e.g., spinach, Basil,  or kale), chopped
• Salt to taste
• Water
• Optional ingredients: smoked turkey, beef, or stockfish, if desired

 Instructions

• Start by sorting and rinsing the pre-soaked Nigerian beans. If you're using meat or fish, prepare them by washing and seasoning as desired.

• In a large cooking pot, add 3 cups of water or more depending on the quantity you're cooking and boil for a few minutes.

• Once the water has come to a boil, place the pre-soaked beans in the pot and make sure the water covers them. The key to cooking your beans faster and good is to add sufficient water.

• Cook the beans for about 30-40 minutes, or until they are partially soft but not fully cooked. Drain the water and set the beans aside.

• In a separate pot, heat the palm oil over medium heat. Add your chopped onions ( or onion blend) and minced garlic (optional) and fry for a little while

• Stir in your roughly blended pepper (Scotch bonnet or habanero) or grounded pepper (Atagun-gun) for a spicy flavour and crayfish (optional) Cook for a couple of minutes to release their flavours and crumble the bouillon cubes or seasoning cubes into the pot and continue to stir. The addition of seasoning cubes is also optional as Nigerian brown beans are naturally sweet and might not make much of a difference with seasoning.

• Add the partially cooked brown beans to the pot and stir well to coat the beans with the spices and seasonings.

• Pour more water into the pot to cover the beans. The amount of water will depend on how thick or soupy you want your beans to be.

• Cover the pot and let the porridge simmer over medium heat for about 15-20 minutes, stirring occasionally. If you're using meat or fish, you should add them at this point,

• Taste the beans porridge and adjust the seasoning by adding salt if necessary. Add the chopped leafy vegetables (optional) and continue to cook for 5-10 minutes until the vegetables are tender and the bean porridge reaches your desired consistency. 

A good vegetable option to add is basil, as it adds a unique aroma to your beans and also prevents heartburn after eating, which can be common. 

 

How Long Does it Take to Cook Nigerian Honey Beans?

The cooking time for Nigerian Beans, like many other types of beans, can vary depending on various factors, including the type of beans, their age, and the cooking method. Typically, it takes about 1.5 to 2.5 hours to cook Nigerian beans.

What to Eat With Brown Beans

You can pair your Nigerian beans with so many options that will elevate the food experience. 

Plantains: Fried plantains pair so well with Nigerian beans and are an absolute favourite of many Nigerians. A taste of well-prepared Nigerian beans with plantains will reel you back in time and time again.  

Bread: Agege bread (A popular type of Nigerian bread) and beans are the perfect combo for beans lovers. You can eat it many ways like a sandwich and having this combo ensures you a delicious and filling meal. 

Rice: Nigerian Beans are commonly served with rice in various regions and is a good combination that gives you a complete protein source. 

Yam: Boiled soft yam is also a good pairing with Nigerian beans that creates a balanced and filling meal. 

Garri (Cassava flakes): the list would be incomplete without this Nigerian gem. This is one of those pairings that you consider the minute you hear or see Nigerian beans. You can pair them by either pouring garri over your plate of beans or soaking it in a different bowl like cereal and enjoy together. 

Pap (Ogi): This is a local fermented corn starch porridge that has a custard-like texture that is mixed with sugar and milk just like custard. Pap (ogi) in the Yoruba language is a good pairing with Nigerian beans which is also common and a good alternative for pap is custard. 

 

Where to Buy Nigerian Beans

Stores specializing in African or international foods are excellent places to find Nigerian beans. Here at our African Food Store, we sell the best quality Nigerian honey beans and other items for you to purchase.