Tag Archives: africa

African Hominy and Beans

February is Black History Month. I think we are all aware of traditional Southern United States dishes that get mentioned this month. But it is interesting to look further into the roots of those dishes and the origins of African Americans. Most of us haven’t been to Africa or an African themed restaurant, with the possible exception of Moroccan food. It’s great to change things up and learn about new foods.

This hominy and beans dish is very easy to put together, uses common ingredients, and tastes great. My kids are big beans fans, so they downed this. If you are worried about a spice level, you could halve the curry powder. Depends on if you have a sweet or spicy curry. Enjoy!

African Hominy and Beans (serves 6)

African Hominy and Beans//embedr.flickr.com/assets/client-code.js

2 tablespoons olive oil
1 medium yellow onion, diced (about 1 cup)
3 cloves garlic, minced
2 tablespoons tomato paste
1 tablespoon dried oregano
2 teaspoons curry powder
½ teaspoon ground black pepper
1 can white or yellow hominy, drained and rinsed well
1 can pinto beans, drained and rinsed well
1 cup low sodium vegetable or chicken stock

1. Heat olive oil in a large saucepan over medium heat. Add onion and sauté 4 to 5 minutes until soft.

2. Stir in garlic and sauté 30 to 60 seconds until fragrant.

3. Add tomato paste, oregano, curry powder, salt, pepper and red pepper flakes and stir to combine. Stir in hominy, pinto beans and vegetable stock and bring to a boil.

4. Reduce heat and simmer for 10 to 15 minutes, stirring frequently, until liquid is mostly absorbed.

Nutrition Information:

Calories: 136
Protein: 5 g
Fat: 6 g
Saturated fat: 1 g
Cholesterol: 0 mg
Carbohydrates: 18 g
Fiber: 4 g
Sodium: 181 mg

Recipe notes: This is great served over rice.

Source: Slightly adapted from Food and Nutrition Magazine

Leave a comment

Filed under Recipes

African Tomato and Peanut Chicken Stew

It is African Heritage Week and Black History Month. What a great time to learn about other heritages and cultures through food. This week, I’ll be highlighting some dishes inspired by African flavors and seasonings. I hope you enjoy them!

Today, it seems to be a fairly straightforward tomato and chicken stew, but then you season it with peanut butter. But it really works. And don’t be afraid of exotic foods when feeding kids. All of the not grumpy kids at my house asked for seconds of this. Serve it as is or with some rice. Enjoy!

African Tomato and Peanut Chicken Stew (Serves 6)

African Tomato and Peanut Chicken Stew

1 pound boneless, skinless chicken thighs, chopped into small pieces
2 teaspoons olive oil
1 large onion, diced
1 large green bell pepper, diced
1 tablespoon minced garlic (about 3-4 cloves)
2 teaspoons ground ginger
¼ teaspoon cayenne pepper
2 tablespoons peanut butter
2 (14.5 ounce cans) fire-roasted diced tomatoes

1. Add olive oil to a medium saucepan over medium-high heat. Add chicken and cook for 1½ minutes, then toss and add onion, bell pepper and garlic. Sauté for 3 to 4 minutes, stirring often.
2. Reduce heat to medium. Add ginger and cayenne pepper, and peanut butter, stirring to combine. Cook for 30 seconds.
3. Add tomatoes and bring to a boil. Reduce heat to simmer and cook for 15 to 20 minutes, until chicken reaches an internal temperature of 165°F and sauce thickens slightly.

Nutritional information:

Calories: 220
Protein: 21 g
Fat: 11 g
Saturated Fat: 2 g
Cholesterol: 107 mg
Carbohydrates: 11 g
Fiber: 2 g
Sodium: 274 mg

Source: slightly adapted from Stone Soup

Leave a comment

Filed under Recipes