SUGAR BEANS RECIPE RECIPES

SOUTH AFRICAN SUGAR BEAN SOUP RECIPE | ALLRECIPES

South African Sugar Bean Soup Recipe | Allrecipes image

A rich, delicious, hearty stew-like soup that's perfect for the cold nights. Easy meal served with bread. My family have been making this for generations.

Provided by SouthAfricaGirl

Categories Soups, Stews and Chili Recipes Soup Recipes Beans and Peas

Total Time 11 hours 10 minutes

Prep Time 20 minutes

Cook Time 2 hours 50 minutes

Yield 8 servings

Number Of Ingredients 12

Ingredients

2?½ cups speckled sugar beans
water to cover
2 pounds bone-in beef chuck, cut into chunks
4 large onions, thickly sliced
1 cube beef bouillon
2?½ tablespoons hot water
¾ cup red wine
¼ cup tomato paste
1 packet dry oxtail soup mix
3 tablespoons Worcestershire sauce
2 tablespoons soy sauce
1 pinch cayenne pepper

Steps:

Place sugar beans into a large container and cover with several inches of cool water; let soak, 8 hours to overnight.
Combine beef chuck and onions in a large pot over medium heat. Cook until beef is tender and falling off the bone, about 1 1/2 hour. Transfer beef to a cutting board; discard bones and cut beef into bite-size pieces. Place onions in a bowl.
Pour sugar beans and their soaking water into the pot. Bring to a boil; reduce heat and simmer, adding more water if needed, until beans are tender, about 1 hour. Stir in beef pieces and onions; bring soup to a boil.
Dissolve beef bouillon cube in 2 1/2 tablespoons hot water in a bowl. Stir in wine, tomato paste, dry soup mix, Worcestershire sauce, soy sauce, and cayenne pepper. Gradually mix into the boiling soup. Reduce heat and simmer until flavors combine, about 10 minutes.

Nutrition Facts : Calories 473.3 calories, CarbohydrateContent 51.8 g, CholesterolContent 52.9 mg, FatContent 14.9 g, FiberContent 16.8 g, ProteinContent 30.1 g, SaturatedFatContent 5.9 g, SodiumContent 1106.1 mg, SugarContent 5.1 g

HOW TO COOK SUGAR BEANS CURRY | FOOD LIKE AMMA USED TO MAKE IT

How To Cook Sugar Beans Curry | FOOD LIKE AMMA USED TO MAKE IT image

South African sugar bean curry is made by simmering boiled barlotti beans in ginger garlic, tomatoes and fragrant spice. It perfect for mopping up with soft roti.

Provided by FOODLIKEAMMAUSEDTOMAKEIT.INFO

Total Time 47 minutes

Prep Time 10 minutes

Cook Time 40 minutes

Number Of Ingredients 11

Ingredients

2 onions
2 tomatoes
1 teaspoon ground ginger and garlic
curry leaves
1 teaspoon cinnamon powder or 2 cinnamon sticks
1/2 teaspoon cardamom powder or 4 cardamom pods
1 tablespoon Durban masala ( if you prefer the curry to be more pungent add fresh green chilli)
Oil (use your discretion- you need enough to braise the onions and spices-I have used 2 tablespoons)
pre-boiled sugar beans 2 or 3 cups
2 cups of water
4 medium potatoes (cut into small pieces about 4 pieces per potato).

Steps:

1. Heat a pan on the stove. Add the desired limit of oil.
2. Add two chopped onions. Make sure they are finely chopped, the onions help give the curry a thick gravy.
3. Allow onions to soften then the ginger and garlic and curry leaves.
4. Add the cinnamon and chilli powder.
5. Braise the spices and onions for 2-3 minutes then add chopped tomatoes and1 cup of water. Cover -allow simmering.
Once the tomatoes form a chutneylike texture- then add the potatoes.Allow to cook for 10 minutes.
6. Add the boiled beans (and the water from the beans) into the curry mixture. Stir then cover. Allow cooking for 20 minutes. When the water evaporates add more water depending on the consistency you would like. If you prefer more gravy then add more water.
7. Once the potatoes have cooked remove from stove. Serve with rice or roti.

Nutrition Facts : Calories 300.7, FatContent 4.49, SaturatedFatContent 0.45, CarbohydrateContent 61.28, FiberContent 9.17, SugarContent 12.07, ProteinContent 8.94, SodiumContent 246.45, CholesterolContent 0.00

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