Bananas, black-eyed beans, sweet potatoes and parsnips

Bananas, black-eyed beans, sweet potatoes and parsnips

This is a one-pot recipe that takes about 20 minutes. It is inspired by a dish we used to eat at a Congolese restaurant many years ago. The original recipe used plantains but they are very hard to find so I used ordinary bananas and parsnips.

           • 625 kcal per person  

Ingredients

For two people:

  • Fresh ingredients & groceries
    • 2 bananas
    • 1 parsnip
    • 1 sweet potato (350-400 g)
    • juice of 1 lemon
    • half a cup breadcrumbs
    • 1 tin black-eyed beans
    • a piece of ginger, about 1 teaspoon when chopped finely
  • From the store cupboard
    • 2 tablespoons sesame seeds
    • 1 tablespoon cashews
    • 1 tablespoon pumpkin seeds
    • 1 tablespoon raisins
    • 1 tablespoon soy sauce
    • 1 tablespoon olive oil
    • 1 teaspoon garlic oil
    • 1/2 teaspoon cayenne pepper (or shichimi)

Preparation

  • Clean and dice the parsnips and sweet potato and put them in a microwave pot with a few tablespoons of water. Cook for 6 minutes at full power (900W).
  • Drain and wash the black-eyed beans and let them leak out.
  • Peel and dice the bananas.
  • Chop the ginger fine.
  • Heat the olive oil and when hot, stir-fry the ginger and seeds and cashews over medium heat for about a minute.
  • Add the bananas and the breadcrumbs and stir-fry for a few minutes over medium heat, stirring all the time so the bananas get coated with the breadcrumbs and seeds.
  • Add the raisins and stir-fry for about half a minute over high heat, until the bananas start to brown a little.
  • Reduce the heat. Add the beans and stir-fry for a few minutes more.
  • Add the soy sauce and stir-fry briefly over high heat until it is evaporated.
  • Add the lemon juice and stir-fry briefly over high heat, then reduce the heat and stir-fry for a few minutes more.
  • The parsnips and sweet potato will be ready by now. Add them to the pan. Add the cayenne pepper and garlic oil, stir and let simmer for about five minutes.

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Fuss-free food

 

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