African Yellow Beans (Motoho – Bambara Beans) – 16 oz (454g)

These African Yellow Beans, also known as Bambara Beans, are a traditional African legume celebrated for their nutty flavor and high nutritional value. Grown naturally and sun-dried, they are 100% natural, rich in protein, and an excellent source of fiber, making them perfect for hearty meals.

Bambara beans are incredibly versatile and can be used in soups, stews, porridges, or as a base for snacks. In Ghana, they are most famously used to prepare Aboboi, a creamy, slightly sweet bean dish often enjoyed with kelewele (spicy fried plantains) or gari (cassava granules).

Recipe: Aboboi (Bambara Bean Stew)

Ingredients:

• 2 cups African Yellow Beans (Bambara beans)

• 1 large onion, chopped

• 2 medium tomatoes, chopped

• 2 tbsp palm oil (or vegetable oil)

• 1 tsp ground pepper (or to taste)

• 1 tsp ginger paste

• 1 tsp garlic paste

• Salt to taste

• Water for boiling

Instructions:

1. Soak and boil the beans – Soak the Bambara beans overnight (or at least 6 hours). Drain and place them in a pot with fresh water. Boil until soft (about 1½ to 2 hours), adding more water as needed.

2. Prepare the stew base – In a separate pan, heat palm oil, add chopped onions, and sauté until translucent. Add ginger paste, garlic paste, and chopped tomatoes. Cook until the tomatoes break down into a thick sauce.

3. Season and combine – Add ground pepper and salt to taste. Stir in the cooked Bambara beans and a little of the bean cooking water for a creamy texture.

4. Simmer – Let simmer on low heat for 10 minutes, stirring occasionally.

5. Serve – Traditionally served with kelewele (spicy fried plantains), gari, or boiled ripe plantains.

Names for African Yellow Beans in Other African Countries

• Nigeria: Okpa (especially in Eastern Nigeria), Bambara nut

• Ghana: Aboboi

• Cameroon: Motoho

• Zimbabwe: Nyimo beans

• South Africa: Jugo beans

• Botswana: Ditloo

• Malawi: Nzama

• Zambia: Mubono