Vegetable Beans with Boiled Plantain

A colourful, fibre-rich meal inspired by foods associated with a healthy, cancer-conscious diet to make a delicious and nourishing meal.

This week's recipe is a simple Cameroonian-style vegetable beans sauce served with boiled plantain. 

It is colourful, filling and packed with fibre, plant protein, vitamins, minerals and protective plant compounds.

Ingredients (Serves 4)

For the vegetable beans

2 cups cooked beans (black-eyed beans, red kidney beans or brown beans)

1 cup broccoli, chopped into small florets

1½ cups cabbage, thinly sliced

1 carrot, grated or thinly sliced

½ cup red cabbage, thinly sliced

1 medium tomato, chopped

1 medium onion, chopped

2 cloves garlic, minced

1 teaspoon turmeric

1 tablespoon vegetable oil

½ lemon

Black pepper, to taste

A small amount of salt

Water, as needed

2 medium plantains

Prep time: 15 minutes || Cooking time: 25–30 minutes || Total time: About 45 minutes

*Serving Suggestion

Preparation

1. Prepare your beans

If using dried beans, cook them until tender. If you're using already-cooked beans, simply rinse and set them aside.

2. Build the flavour

Heat the oil in a pot and add the chopped onion and garlic. Sauté for about 2–3 minutes until fragrant.

Add the chopped tomato, turmeric and black pepper and cook for another 3–5 minutes.

3. Add the vegetables

Add the cabbage, broccoli, carrot and red cabbage.

Add a small splash of water, cover and allow the vegetables to cook for approximately 5–7 minutes.

Tip: Don't overcook the vegetables. Keeping them slightly firm helps preserve their texture and makes the dish much more enjoyable.

4. Add the beans

Stir in the cooked beans and allow everything to simmer together for another 5–8 minutes.

Adjust the seasoning with a small amount of salt.

5. Finish with lemon 

Turn off the heat and squeeze fresh lemon juice over the vegetables and beans.

The lemon gives the dish a beautiful freshness and balances the flavours.

6. Prepare the plantain

Peel the plantains, cut them into pieces and boil until tender.

Serve the warm plantain alongside the vegetable beans.

 What's So Special About This Plate?

This meal brings together several food groups in one simple Cameroonian plate: 

• Beans, a rich source of plant protein + fibre

• Broccoli + cabbage, which are cruciferous vegetables

• Carrots rich in carotenoids + fibre

•  Tomato rich in vitamin C + carotenoids

• Plantain rich in carbohydrates + potassium

• Onion + garlic provide flavour + plant compounds

  
  

Cruciferous vegetables such as broccoli and cabbage, as well as carrots and other colourful vegetables, are specifically included in dietary patterns being studied for cancer prevention. World Cancer Research Fund recommends making vegetables, fruit, wholegrains and legumes a major part of the usual diet. 

Can These Foods Help Prevent Breast Cancer?

There is no single food that can prevent or cure breast cancer.

However, research increasingly focuses on the overall pattern of eating and lifestyle, rather than one “magic” food. WCRF's current breast-cancer prevention guidance notes that eating plenty of vegetables, fruits and fibre-rich foods such as pulses can form part of a lifestyle associated with lower breast-cancer risk.

The American Cancer Society similarly recommends a dietary pattern rich in vegetables, fruits, wholegrains and legumes, while limiting red and processed meats, sugary drinks and highly processed foods. 

Why Add Broccoli & Cabbage

Broccoli and cabbage belong to the cruciferous vegetable family.

These vegetables contain fibre, vitamin C, folate and naturally occurring phytochemicals such as glucosinolates. Their potential role in cancer prevention has been widely studied.

WCRF identifies broccoli and other non-starchy vegetables among foods that may contribute to a dietary pattern associated with lower breast cancer risk, although evidence for individual foods is not strong enough to say that eating a particular vegetable prevents breast cancer.

Why Beans

Beans make the meal nutritious, affordable and filling.

They provide:

• Plant-based protein

• Dietary fibre

• Folate

• Iron

• Magnesium

• Potassium

Legumes such as beans, lentils and peas are specifically recommended as part of a healthy dietary pattern. 

Estimated Nutrition Per Serving

Approximate values based on four servings and moderate use of oil.

Nutrient	Approximate amount
Energy	400–450 kcal
Protein	13–15 g
Carbohydrate	70–75 g
Fat	7–9 g
Fibre	12–15 g

Key micronutrients

• Vitamin C: broccoli, cabbage, tomato and lemon

• Vitamin A/carotenoids: carrots and broccoli

• Folate: beans and vegetables

• Iron: beans and vegetables

• Potassium: beans and plantain

• Magnesium: beans and vegetables

The high fibre content is particularly useful for satiety, digestive health and overall diet quality. WCRF recommends a diet providing at least 30 g of fibre daily from food sources. 

A Little Nutrition Note

This recipe is not a treatment for breast cancer and should not replace medical treatment. The purpose is to show how familiar foods can contribute to a nutritious dietary pattern that supports overall health and may contribute to lower cancer risk.