Cameroonian Mixed Bean Salad: Authentic African Protein-Packed Recipe & Preparation Guide
🥗 Introduction: What is Cameroonian Mixed Bean Salad?
Cameroonian Mixed Bean Salad is a vibrant, protein-packed dish made with a variety of cooked beans, fresh vegetables, and a tangy dressing. It’s a popular dish served during family meals, picnics, and gatherings thanks to its taste, versatility, and ease of preparation.
This salad combines nutrient-dense beans like kidney beans, black-eyed peas, and chickpeas with fresh chopped veggies, and is usually finished with a zesty oil-and-vinegar dressing or traditional Cameroonian spices. It can be served cold or at room temperature.
🛒 Ingredients for Cameroonian Mixed Bean Salad
🧾 For the Salad Base:
| Ingredient | Quantity | Notes |
|---|---|---|
| Kidney beans (cooked) | 1 cup | Or canned (drained and rinsed) |
| Black-eyed peas | 1 cup | Boiled until soft |
| Chickpeas | 1 cup | Optional; adds more texture |
| Sweet corn | ½ cup | Canned or boiled |
| Bell peppers (red/green/yellow) | ½ cup each | Chopped finely |
| Onion (red or white) | 1 medium | Diced |
| Tomatoes | 2 medium | Diced and deseeded |
| Fresh parsley or basil | 2 tablespoons | Chopped |
🥄 For the Dressing:
| Ingredient | Quantity | Notes |
|---|---|---|
| Vegetable oil or olive oil | ¼ cup | For the base of the dressing |
| Lemon juice or vinegar | 2 tablespoons | Adds tanginess |
| Mustard (optional) | 1 teaspoon | For depth of flavor |
| Garlic (minced) | 1 clove | Optional |
| Salt & black pepper | To taste | For seasoning |
| Ground Cameroon pepper | ½ tsp | Adds authentic heat and aroma |
🔪 Step-by-Step Preparation Instructions
✅ Step 1: Prepare the Beans
If using dried beans:
- Soak overnight.
- Boil each type of bean separately until tender.
- Drain and set aside to cool.
If using canned beans:
- Drain and rinse thoroughly under cold water.
✅ Step 2: Chop Vegetables
- Dice bell peppers, tomatoes, and onions into small, uniform pieces.
- Mince garlic if using.
- Chop fresh herbs.
Tip: Use a mix of red and yellow peppers for vibrant color.
✅ Step 3: Mix the Salad
- In a large mixing bowl, combine all beans, corn, chopped vegetables, and herbs.
- Toss gently to mix evenly.
✅ Step 4: Prepare the Dressing
- In a small bowl or jar, whisk together oil, lemon juice or vinegar, garlic, mustard (if using), salt, pepper, and Cameroon pepper.
- Pour dressing over the bean mixture.
- Toss again until well coated.
✅ Step 5: Chill and Serve
- Cover and refrigerate for at least 30 minutes to allow flavors to blend.
- Serve cold or at room temperature.
🍽️ Serving Suggestions
- Serve as a light lunch, main vegan dish, or side salad.
- Pair with grilled meat, fried plantains, or boiled yams.
- Great for potlucks, picnics, or meal prep.
💡 Expert Tips for the Best Cameroonian Mixed Bean Salad
- Use multiple types of beans for richer texture and nutrition.
- Don’t overcook the beans—they should hold their shape.
- Cameroon pepper is optional but adds a nice local kick.
- Letting it chill enhances the flavor profile.
🔄 Variations You Can Try
- Add boiled eggs or flaked tuna for extra protein.
- Include avocados for creaminess.
- Replace corn with grated carrots or cooked peas.
❓ Frequently Asked Questions (FAQs)
Q: How long does this bean salad last in the fridge?
A: It lasts up to 4 days in an airtight container.
Q: Can I make this salad spicy?
A: Yes! Add Cameroon pepper or diced chili for heat.
Q: Is it gluten-free and vegan?
A: Absolutely! All ingredients are naturally gluten-free and plant-based.
🏁 Final Thoughts
Cameroonian Mixed Bean Salad is more than just a side dish—it’s a nutrient-rich, flavor-packed, and colorful celebration of African ingredients. Whether you’re cooking for health, culture, or pure enjoyment, this dish fits right in. Try it today and taste the freshness of Cameroon on a plate!