One of the most basic, yet most essential staples of the African diet is the pinto bean! Why? Because pinto beans have two very important qualities: they are very nutritious, and they are very economical. This relative low cost of this food item makes them very accessible for most people in Africa, even the poor.
It is also very common in much of Africa to eat beans with rice or ugali. While rice or ugali have very little nutritional value by themselves, they are a very filling carbohydrate. Combined with the beans, this becomes a satisfying and nutritious meal.
Pinto Beans
- 1 pound dry pinto beans
- 1 teaspoon chili powder
- 1/2 teaspoon dried oregano
- 1/2 pound ham hocks or bacon
- 4 cups water
- 1 onion, chopped
Makes 20 small portions when served over rice or ugali.
Wash the beans and soak overnight in cold water.
Drain beans.
Place beans in slow cooker with chili powder, oregano, chopped onions, and ham hock.
Add enough water to cover meat and beans completely.
If using bacon instead of ham hock: Cut bacon into chunks, brown in a skillet, and place meat with any rendered fat in slow cooker with beans. Cover meat and beans with water.
Season to taste (pepper, salt, or garlic salt).
Stir well. Cover crock pot and cook on high until beans are very tender, about 5 hours.
This is one of the most deliciously, satisfying meals you will ever eat!
Beans served with Uganda’s cassava root.