Welcome to the heart of Cameroonian cuisine, where rich flavors and cultural heritage intertwine. In this culinary journey, we explore one of Cameroon's most beloved dishes - Koki Beans. Originating from the diverse regions of Cameroon, Koki Beans is a traditional recipe cherished for its simplicity, yet robust and comforting taste.

Made from black-eyed peas or cowpeas, Koki Beans embodies the essence of Cameroonian cooking, reflecting the country's agricultural abundance and culinary ingenuity. Whether served as a side dish or a main course, this dish holds a special place in Cameroonian households, often enjoyed during festive occasions and family gatherings.

Join us as we delve into the secrets of preparing this cherished dish, passed down through generations, and experience the vibrant flavors of Cameroon's culinary heritage with every bite of Koki Beans.

Ingredients:

• 2 cups dried black-eyed peas
• 1 cup palm oil
• 1 medium onion, finely chopped
• 2-3 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 1-2 scotch bonnet peppers, finely chopped (adjust to taste)
• 1 teaspoon ground crayfish (optional)
• Salt to taste
• 1 cup water
• 1 cup smoked fish or dried shrimp, flaked (optional)
• Banana leaves or foil, for wrapping

Instructions:

1- Soak the dried black-eyed peas in water overnight or for at least 6 hours. Drain the soaked peas and rinse thoroughly.

2- In a large bowl, mash the soaked black-eyed peas using a potato masher or the back of a spoon until they form a coarse paste.

3- In a skillet, heat the palm oil over medium heat. Add the chopped onion, minced garlic, grated ginger, and chopped scotch bonnet peppers. Sauté until the onions are translucent and the mixture is fragrant, about 5 minutes.

4- Add the ground crayfish (if using) and salt to the onion mixture, stirring well to combine.

5- Transfer the mashed black-eyed peas to the skillet with the onion mixture. Stir to combine, ensuring that the peas are well coated with the seasoned oil.

6- Gradually add the water to the pea mixture, stirring continuously until you achieve a thick, smooth consistency.

7- Fold in the flaked smoked fish or dried shrimp (if using) into the pea mixture, distributing them evenly.

8- Prepare your steaming vessel by lining it with banana leaves or foil. Spoon the seasoned pea mixture into the vessel, smoothing the top with the back of a spoon.

9- Cover the vessel with a lid or additional banana leaves, ensuring a tight seal to trap the steam.

10- Steam the Koki Beans over medium heat for about 45 minutes to 1 hour, or until set and cooked through.

11- Once cooked, remove the Koki Beans from the steamer and allow them to cool slightly before serving.

12- Serve the Cameroon Koki Beans warm as a side dish or main course, paired with steamed rice, plantains, or fufu for a delicious and satisfying meal that celebrates the flavors of Cameroon. Enjoy!

Nutritional Values:

Here are the approximate nutritional values for the ingredients used in the Cameroon Koki Beans recipe:

Dried Black-Eyed Peas (2 cups):

• Calories: 440 kcal
• Protein: 30g
• Carbohydrates: 84g
• Dietary Fiber: 24g
• Fat: 2g

benefits:

• Excellent source of plant-based protein.
• High in dietary fiber, promoting digestive health and aiding in weight management.
• Rich in essential nutrients like folate, iron, potassium, and magnesium.

Palm Oil (1 cup):

• Calories: 1928 kcal
• Total Fat: 218g
• Saturated Fat: 46g
• Monounsaturated Fat: 122g
• Polyunsaturated Fat: 50g

benefits:

• Contains beneficial saturated and unsaturated fats, supporting heart health.
• Rich in vitamin E, an antioxidant that helps protect cells from damage.
• Provides energy and helps in the absorption of fat-soluble vitamins.

Onion (1 medium):

• Calories: 44 kcal
• Carbohydrates: 10g
• Dietary Fiber: 2g
• Protein: 1g
• Fat: 0g

benefits:

• Contains antioxidants that help fight inflammation and reduce the risk of chronic diseases.
• Rich in vitamins C and B6, which support immune function and metabolism.
• Contains prebiotic fibers that support gut health and digestion.

Garlic (2-3 cloves):

• Calories: 13 kcal
• Carbohydrates: 3g
• Dietary Fiber: 0g
• Protein: 0.6g
• Fat: 0g

benefits:

• Known for its antimicrobial properties, helping to fight infections and support immune health.
• Contains compounds like allicin, which may help lower blood pressure and cholesterol levels.
• Rich in antioxidants that protect against oxidative damage and reduce the risk of chronic diseases.

Fresh Ginger (1 tablespoon grated):

• Calories: 6 kcal
• Carbohydrates: 1.3g
• Dietary Fiber: 0.1g
• Protein: 0.1g
• Fat: 0.1g

benefits:

• Supports digestion and relieves gastrointestinal discomfort.
• Contains anti-inflammatory compounds that may help reduce muscle pain and joint stiffness.
• May help alleviate nausea and morning sickness.

Scotch Bonnet Peppers (1-2 peppers):

• Calories: 18-36 kcal
• Carbohydrates: 4-8g
• Dietary Fiber: 2-4g
• Protein: 1-2g
• Fat: 0-1g

benefits:

• Rich in capsaicin, which has metabolism-boosting properties and may aid in weight loss.
• Contains antioxidants that help neutralize free radicals and reduce inflammation.
• Supports cardiovascular health and may help improve circulation.

Ground Crayfish (1 teaspoon, optional):

• Calories: 3 kcal
• Protein: 0.5g
• Fat: 0.1g
• Carbohydrates: 0.1g

benefits:

• Good source of protein, essential for muscle repair and growth.
• Contains omega-3 fatty acids, which support brain health and reduce inflammation.
• Provides essential minerals like calcium and phosphorus for bone strength.

Water (1 cup):

• No calories, fat, carbohydrates, or protein.

benefits:

• Essential for hydration and maintaining bodily functions.
• Supports digestion, nutrient absorption, and temperature regulation.
• Helps flush out toxins and waste products from the body.

Smoked Fish or Dried Shrimp (1 cup, flaked):

• Nutritional values vary depending on the specific type of fish or shrimp used. Generally, they provide protein, healthy fats, and some micronutrients like calcium and iron.

benefits:

• Excellent source of lean protein, supporting muscle health and repair.
• Rich in omega-3 fatty acids, which are beneficial for heart health and brain function.
• Contains essential vitamins and minerals like vitamin D, calcium, and iron.

Banana Leaves or Foil (for wrapping):

• No significant nutritional value.

benefits:

• Used for food preservation and imparting a subtle flavor to dishes during cooking.
• Creates a barrier that helps retain moisture and flavors during steaming or grilling.
• Adds visual appeal and authenticity to traditional dishes.

Please note that these values are approximate and may vary based on factors such as the specific brands used and variations in ingredients. Additionally, the nutritional values for smoked fish or dried shrimp can vary greatly, so it's recommended to check the packaging for accurate information.