West African Bean & Tomato Stew with Poached Eggs

Name: West African Bean & Tomato Stew with Poached Eggs
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Moroccan, African
Ingredients: 1 tbsp olive oil; ½ small yellow onion, finely chopped; 1 clove garlic, minced; ½ tsp smoked paprika; ½ tsp cumin; ¼ tsp cayenne (optional, or to taste); 1 (15 oz) can of black-eyed peas or kidney beans, drained; 1 (15 oz) can of diced tomatoes; Salt and pepper to taste; 2 large eggs; Optional: avocado slices, GF bread for dipping, or sautéed greens on the side

4 steps

Prep:10minCook:30min

rich tomato-bean stew and poached eggs (inspired by shakshuka or Ghanaian red-red)

Updated at: Fri, 18 Jul 2025 02:46:45 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories364.7 kcal (18%)

Total Fat14.1 g (20%)

Carbs35.5 g (14%)

Sugars8.9 g (10%)

Protein20.9 g (42%)

Sodium782.2 mg (39%)

Fiber9.6 g (34%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

1 Tbspolive oil

0.5yellow onion

small, finely chopped

1clove garlic

minced

½ tspsmoked paprika

½ tspcumin

¼ tspcayenne

optional, or to taste

1 x 15 ozcan of black-eyed peas

or kidney beans, drained

1 x 15 ozcan of diced tomatoes

Optional, or sautéed greens on the

bread

GF, for dipping side

Instructions

Step 1

Sauté aromatics: Heat olive oil in a skillet. Add chopped onion and sauté until soft (5 minutes). Stir in garlic, paprika, cumin, and cayenne.

Step 2

Simmer stew: Add tomatoes (with juices) and beans. Season with salt and pepper. Let simmer for 10–15 minutes until thickened slightly.

Step 3

Poach eggs in stew: Make two small wells in the sauce. Crack in eggs, cover, and simmer gently until whites are set but yolks are still runny (5–7 minutes).

Step 4

Serve: Spoon into bowls. Optional to top with avocado, or serve with gluten-free toast to soak up the stew.