Bambara Bean Bake

Bambara Beans

Have you ever heard of Bambara beans? Originating from the west coast of Africa, I stumbled upon an article about them while paging through an old Food & Home Magazine. Intrigued, I decided to try and find bambara beans locally. I searched online and found Faithful to Nature had bambara beans in stock. I trotted up to the checkout, only to realise I was charged delivery. Determined to avoid paying, I returned to the virtual store and browsed through other items. I found a fermentation kit I’ve been wanting, so I added it to my cart and headed to the checkout again.

I added them to a fridge-raid-end-of-week-bake.

I had green beans , baby sweet potatoes and an aubergine left in the fridge vegetable drawer. I had Leftover Baharat Mince. All I needed to make was some Big Batch Bechamel Sauce I wanted to see what these bambara beans tasted like so I ordered them from Faithful To Nature on a Monday. They arrived 2 days later, I was suitably impressed. These are a complete protein bean with many health benefits and I know I won’t remember them all, but what I will remember is this Bambara Bean Bake was really delicious and satisfying. We had two helpings and put the rest in the freezer for another meal. It freezes well and reheats quickly in the microwave. It was like my version of a ready made meal from the store. Next time I will double the batch.

With the help of AI here’s what I found out about their nutritional value

Bambara beans offer numerous health benefits due to their high protein, fiber, and antioxidant content. They support digestive and cardiovascular health, help regulate blood sugar, provide essential amino acids, and protect against oxidative stress and inflammation. They are also rich in minerals like iron, calcium, and potassium.  

Nutritional and digestive benefits

• High protein: A great source of complete protein, which is vital for muscle repair and growth. 
• Dietary fiber: Aids digestion, promotes a feeling of fullness, and helps regulate blood sugar levels. 
• Rich in minerals: Contains iron for red blood cell production, calcium for bone health, and potassium and magnesium for blood pressure regulation and muscle function. 
• Essential amino acids: Provides a balanced profile of essential amino acids, including lysine, which is important for immune function and antibody production. 

Antioxidant and anti-inflammatory properties 

• Antioxidants: Contains powerful antioxidants like polyphenols and flavonoids that neutralize free radicals and reduce oxidative stress. 
• Anti-inflammatory: The presence of phytochemicals can help reduce inflammation. 
• Disease prevention: Antioxidants and other compounds may help protect against chronic diseases such as diabetes, heart disease, and certain cancers. 

Other benefits

• Cardiovascular support: Nutrients like copper and thiamine support heart health, while other minerals help maintain healthy blood pressure. 
• Brain health: Antioxidants contribute to protecting brain health. 
• Antimicrobial properties: Extracts from the beans have shown antimicrobial activity against various bacteria, yeasts, and moulds. 

Bambara Bean Bake

Servings 4

Ingredients

• 1 tbls olive oil
• 1 tbls butter
• 1 onion finely chopped
• 2 garlic cloves minced
• 1 tbls tomato paste
• 1/4 tsp ground coriander
• 1/4 tsp chilli powder
• 1/4 tsp cumin
• 1 tsp smoked paprika
• Salt and pepper
• 410 4 tin Bambara Beans drained
• 410 g tin of crushed tomatoes
• 1 tsp sugar

Baharat Mince

• 2 tbls olive oil
• 1 onion finely chopped
• 2 celery sticks and leaves finely chopped
• 1 carrot grated
• 2 garlic cloves minced
• 500 g mince
• 1 tbls tomato paste
• 1 -2 tbls Baharat spice
• 1 tin lentils drained

Vegetable Layers

• 1 aubergine sliced 5mm thick
• 8 baby sweet potato halved
• 100 g fine green beans
• 400 g bechamel sauce

Instructions

• Heat frying pan on medium high heat and add the oil and butter
  1 tbls olive oil, 1 tbls butter
• Add the onion and fry until translucent and soft
  1 onion finely chopped
• At the garlic and stir into onions
  2 garlic cloves
• Add the tomato paste and spices and continue to stir for one minute
  1 tbls tomato paste, 1/4 tsp ground coriander, 1/4 tsp chilli powder, 1/4 tsp cumin, 1 tsp smoked paprika, Salt and pepper
• Add the beans and stir to ensure and even coating of the onion mix over the beans
  410 4 tin Bambara Beans drained
• Add tin of tomatoes and half a can of water and the sugar
  410 g tin of crushed tomatoes, 1 tsp sugar
• Cook for 20-30 minutes.
• In a separate pan prepare the mince if you haven't already done so by see below for instructions
• Add half a portion of previously prepared Baharat mince – see below

Vegetable Layer

• Make an assortment of vegetables in the air fryer like aubergine, sweet potatoes and green beans dusted in cumin and coriander olive oil salt and pepper and smoked paprika
  1 aubergine sliced 5mm thick, 8 baby sweet potato halved, 100 g fine green beans
• Make a bechamel sauce 300-400ml see notes
  400 g bechamel sauce
• In a baking dish layer the vegetables on the base
• Add the mince and beans mix together and spoon over the vegetables
• Top with bechamel
• Bake in oven for 30 min
• Serve with crème fraîche
• Avocado slices
• Cucumber
• Flat bread

Baharat Mince

• Heat pan on medium high heat. Add the olive oil and fry onion celery and carrots until translucent add garlic and cook for further minute
  2 tbls olive oil, 1 onion finely chopped, 2 celery sticks and leaves finely chopped, 1 carrot grated, 2 garlic cloves minced
• Add the tomato paste to onion mixture and stir to ensure it doesn’t stick. You are looking for a caramelised jammy texture. Add the Baharat stir to ensure an even mixture.
  1 tbls tomato paste, 1 -2 tbls Baharat spice
• Brown the mince in the tomato mixture and add the lentils. cook until meat is browned
  500 g mince, 1 tin lentils drained

Notes

bechamel sauce