Beans and spinach stew with plantain

Name: Beans and spinach stew with plantain
Prep time: 15 min
Cook time: 60 min
Total time: 75 min
Yield: 4 portions

Soft-cooked beans with spinach, served with ripe plantain. Contains plant protein, iron, folate and plenty of fibre.

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Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

For 4 portions. Tick items as you go — nothing is changed for anyone else.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Step 1. Boil the beans in the water for 45–55 minutes until soft.
Step 2. In another pan heat 1 tbsp oil, soften the onion, add the blended tomato and cook for 10 minutes.
Step 3. Stir the sauce into the beans and simmer for 8 minutes, then add the washed spinach and cook for 3 minutes.
Step 4. Fry the plantain slices in the remaining oil for 6–8 minutes until golden.
Step 5. Serve the beans with the plantain and a glass of water alongside.

No declarable allergens in the ingredients as currently selected.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Wash all fruit, vegetables and leafy greens thoroughly in clean water before use.
Cook meat, chicken, fish and eggs thoroughly — no pink meat, no runny egg yolk or white.
Keep raw meat, chicken and fish away from cooked food, and use separate boards, knives and plates.
Cool leftovers quickly, refrigerate where power allows, and reheat once until piping hot throughout. If you cannot refrigerate safely, cook only what you will eat.
Use pasteurised milk and dairy products, and avoid raw or undercooked foods during pregnancy.
No meal can be described as completely risk-free. Guidance can differ — follow current Nigerian maternal-health advice or the advice of your midwife, doctor or antenatal clinic.
Beans, vegetables, fruit and wholegrains contain fibre, which — with enough fluid through the day — can support normal bowel function as part of a balanced diet.

No common declarable allergens are listed in this recipe's ingredients.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Food-based dietary guidelines for Nigeria — Federal Ministry of Health, Nigeria and FAO, reviewed 4 September 2026
Anaemia in women and children — World Health Organization, reviewed 4 September 2026
Five keys to safer food — World Health Organization, reviewed 4 September 2026