Fermented Locust Beans: A Tasty Tradition

An Introduction to Fermented Locust Beans

Locust beans, also known as dawadawa, are a fermented African spice used to flavor stews, soups, and sauces. The beans come from the African locust tree and are first boiled, and then fermented, resulting in a pungent, savory flavor.

To make dawadawa, harvest the long, twisted locust bean pods once they turn brown. Remove the beans and boil them in salted water for several hours until soft. Drain and spread on a tray to ferment for 2–3 days. The beans will turn mushy and develop a strong aroma as beneficial bacteria break down proteins into amino acids.

The nutritional benefits of dawadawa are impressive. It's high in plant-based protein, with all nine essential amino acids our body needs. Dawadawa also provides iron, magnesium, and potassium. The fermentation process creates compounds like glutamate that give Dawadawa its savory, umami kick.

Dawadawa has a very robust, cheesy flavor and aroma, so a little goes a long way. Add it to soups, stews, and sauces for extra savory depth. You can also spread it on bread or add it to marinades and dressings. Store dawadawa in an airtight container in the refrigerator for up to 6 months.

This African superfood provides nutrition, flavor, and tradition. Once you get used to the pungent aroma, dawadawa can be a delicious and healthy addition to your pantry. Try this tasty spice, and you'll be hooked!

The Rich Nutrition and Health Benefits of Locust Beans

The rich, earthy flavor of fermented locust beans comes with some impressive health benefits. These tasty seeds are packed with:

• Protein: Locust beans contain about 26 grams of protein per cup, which is over half of the daily requirement for most adults. The fermentation process helps break down the protein into amino acids, making it more digestible.
• Fiber: A one-cup serving contains over 66% of your daily fiber needs. Fiber helps keep you feeling full and promotes regularity.
• Iron: Locust beans are high in iron, containing over a third of your daily needs per cup. Iron helps carry oxygen in your blood and supports a healthy metabolism.
• Magnesium is an important mineral for bone health, nerve and muscle function, and blood pressure regulation. One cup provides almost half your daily magnesium.
• Zinc is important for immune function, cell growth, and wound healing. Locust beans contain over 30% of your daily zinc requirements per cup.
• B Vitamins: Locust beans are high in thiamine, niacin, folate, and B6, which help convert food into energy and are important for red blood cell formation.

To get the nutritional benefits, enjoy locust beans in moderation—about 1/2 cup a few times per week. Store dried, fermented locust beans in an airtight container in the refrigerator for up to 6 months. Grind and add to soups, stews, salads, or sprinkle on yogurt. You can also make nutritious porridge by simmering the beans in water or broth until thickened. However you enjoy them, fermented locust beans can be a tasty way to boost nutrition and support health.

Traditional and Modern Uses for Fermented Locust Beans

Traditional Uses

Locust beans have been used for generations in West Africa to add flavor and thickness to soups and stews. The beans are ground into a brown paste called Dawa Dawa in Ghana or ogiri in Nigeria, which is used to season and thicken vegetable and meat dishes. Dawadawa is essential for classic Ghanaian red-red, a black-eyed pea stew. It gives the stew a savory, umami kick.

Locust bean paste is also used in place of fermented shrimp or fish paste in some traditional recipes. For those avoiding seafood, dawadawa provides a comparable savory flavor. The paste is sometimes smeared on meat or fish before grilling to enhance the flavor.

Modern Adaptations

• As a vegan substitute for fish sauce in Thai-inspired curries and stir-fries. The umami flavor profiles are quite similar.
• To season and thicken West African-inspired soups, stews, and bean dishes. Many diaspora cooks and chefs use dawadawa to add authentic flavor to modern recipes.
• As a spread or dipping sauce. Dawadawa can be thinned with water and spices to make a tangy dipping sauce for yams, plantains, or cassava fufu.
• In marinades and dressings. When blended with oil, dawadawa makes a robust marinade or salad dressing. Its flavor combines well with citrus, chili, and herbs.
• As a natural MSG substitute. Just a little dawadawa can enhance the savory flavor of dishes the way monosodium glutamate (MSG) does, but naturally and without unwanted additives.

From traditional soups to modern marinades and dressings, fermented locust beans provide a uniquely savory flavor to West African and diaspora cuisine. Have you tried cooking with dawadawa yet? Let me know if you have any other questions!

Locust Beans Recipes

Iru Stew (Obe Iru)

Ingredients:

• 1 cup fermented locust beans (iru)
• 2 cups assorted meats (beef, goat meat, tripe)
• 2 cups tomatoes, blended
• 1 cup bell peppers, blended
• 1 cup onions, finely chopped
• 1/2 cup palm oil
• 2 tablespoons ground crayfish
• 2 teaspoons ground pepper
• 2 teaspoons ground locust beans (iru)
• Salt to taste
• Uziza leaves for garnish

Instructions:

1. In a pot, heat the palm oil and sauté the chopped onions until golden brown.
2. Add the blended tomatoes and bell peppers, cooking until the mixture thickens.
3. Stir in fermented locust beans (iru), ground crayfish, ground pepper, and ground locust beans.
4. Add assorted meats and cook until done.
5. Season with salt to taste.
6. Garnish with uziza leaves before serving.
7. Serve the iru stew hot with a side of rice or fufu.

Fermented Locust Bean Dip

Ingredients:

• 1 cup fermented locust beans (iru)
• 1/4 cup onions, finely chopped
• 2 tablespoons ground crayfish
• 1 tablespoon ground pepper
• 2 tablespoons of palm oil
• Salt to taste
• Plantain chips or crackers for dipping

Instructions:

1. In a bowl, mash fermented locust beans (iru) with a fork or pestle.
2. Add chopped onions, ground crayfish, ground pepper, and palm oil, mixing well.
3. Season the dip with salt to taste.
4. Serve the iru dip with plantain chips or crackers for a flavorful snack or appetizer.

Vegetable Soup

Ingredients:

• 1 cup fermented locust beans (iru)
• 2 cups assorted vegetables (ugu, spinach)
• 2 cups assorted meats (chicken, turkey)
• 1 cup tomatoes, blended
• 1/2 cup onions, finely chopped
• 2 tablespoons of palm oil
• 1 tablespoon ground crayfish
• 1 teaspoon ground pepper
• 2 teaspoons ground locust beans (iru)
• Salt to taste

Instructions:

1. In a pot, heat the palm oil and sauté the chopped onions until golden brown.
2. Add blended tomatoes, ground crayfish, ground pepper, and ground locust beans, cooking until the mixture thickens.
3. Add assorted meats and cook until done.
4. Stir in fermented locust beans (iru) and cook for an additional 5 minutes.
5. Add assorted vegetables and simmer until the vegetables are tender.
6. Season the soup with salt to taste.
7. Serve the iru and vegetable soup hot with a side of eba or pounded yam.

Jollof Rice

Ingredients:

• 2 cups of parboiled rice
• 1 cup fermented locust beans (iru)
• 2 cups tomatoes, blended
• 1 cup bell peppers, blended
• 1/2 cup onions, finely chopped
• 1/2 cup vegetable oil
• 2 teaspoons of ground crayfish
• 1 teaspoon ground pepper
• 2 teaspoons ground locust beans (iru)
• Salt to taste

Instructions:

1. In a pot, heat vegetable oil and sauté chopped onions until golden brown.
2. Add the blended tomatoes and bell peppers, cooking until the mixture thickens.
3. Stir in fermented locust beans (iru), ground crayfish, ground pepper, and ground locust beans.
4. Add parboiled rice and mix well to coat the rice in the sauce.
5. Pour in enough water to cook the rice, and season with salt to taste.
6. Cook the iru jollof rice until the rice is tender and the liquid is absorbed.
7. Fluff the rice with a fork and serve hot.

Okra Soup

Ingredients:

• 1 cup fermented locust beans (iru)
• 2 cups okra, chopped
• 2 cups assorted meats (beef, tripe)
• 1 cup tomatoes, blended
• 1/2 cup onions, finely chopped
• 2 tablespoons of palm oil
• 1 tablespoon ground crayfish
• 1 teaspoon ground pepper
• 2 teaspoons ground locust beans (iru)
• Salt to taste

Instructions:

1. In a pot, heat the palm oil and sauté the chopped onions until golden brown.
2. Add blended tomatoes, ground crayfish, ground pepper, and ground locust beans, cooking until the mixture thickens.
3. Add assorted meats and cook until done.
4. Stir in fermented locust beans (iru) and chopped okra, simmering until the okra is tender.
5. Season the soup with salt to taste.
6. Serve the iru and okra soup hot with a side of fufu or eba.

Eggplant Stew

Ingredients:

• 1 cup fermented locust beans (iru)
• 2 cups eggplant, diced
• 2 cups assorted meats (chicken, goat meat)
• 1 cup tomatoes, blended
• 1/2 cup onions, finely chopped
• 2 tablespoons of palm oil
• 1 tablespoon ground crayfish
• 1 teaspoon ground pepper
• 2 teaspoons ground locust beans (iru)
• Salt to taste

Instructions:

1. In a pot, heat the palm oil and sauté the chopped onions until golden brown.
2. Add blended tomatoes, ground crayfish, ground pepper, and ground locust beans, cooking until the mixture thickens.
3. Add assorted meats and cook until done.
4. Stir in fermented locust beans (iru) and diced eggplant, simmering until the eggplant is cooked through.
5. Season the stew with salt to taste.
6. Serve the iru and eggplant stew hot with a side of rice or amala.

Mushroom Sauce

Ingredients:

• 1 cup fermented locust beans (iru)
• 2 cups mushrooms, sliced
• 1 cup onions, finely chopped
• 2 tablespoons of vegetable oil
• 1 tablespoon ground crayfish
• 1 teaspoon ground pepper
• 2 teaspoons ground locust beans (iru)
• Salt to taste

Instructions:

1. In a pan, heat vegetable oil and sauté chopped onions until golden brown.
2. Add sliced mushrooms and cook until they release their moisture.
3. Stir in fermented locust beans, ground crayfish, ground pepper, and ground locust beans.
4. Cook the sauce until the flavors meld together and the mushrooms are tender.
5. Season the sauce with salt to taste.
6. Serve the iru and mushroom sauce as a topping for pasta or rice.

Tips for Cooking with and Storing Fermented Locust Beans

1. Use sparingly at first. Start with 1/2 teaspoon of ground fermented locust beans for every 4–6 servings of food. You can always add more, but you can’t take it out! Add to soups, stews, bean dishes, and rice or millet porridge.
2. Toast before grinding for more flavor. Spread the seeds on a baking sheet and toast at 350 F for about 10 minutes, stirring occasionally, until browned. Let it cool, then grind as usual. The toasting brings out the nutty, savory flavors.
3. Grind the seeds to release the flavor. Use a spice grinder, mortar, pestle, or blender to grind the hard seeds into a coarse or fine powder. The grinding exposes more surface area to release the flavorful oils and compounds.
4. Add it during cooking for maximum flavor. Add the ground fermented locust beans during the cooking process to allow the flavor to infuse into the entire dish. Adding it at the end of cooking will result in an overpowering flavor.
5. Store it in an airtight container. Keep your fermented locust beans in an airtight jar or container away from heat and light. When stored properly, they can last for several months. Label and date the container.
6. Use in marinades and rubs. Ground fermented locust beans also work great in marinades, rubs, and spice blends for meats like chicken, beef, and fish. The strong, savory flavor helps season and enhance the flavor of meats.

Fermented locust beans may have an acquired taste, but when used properly in cooking, they add a ton of savory, umami flavor. Start slowly, add during cooking, and adjust the amounts to your taste. With the right balance, fermented locust beans can transform a dish! Let your inner alchemist experiment—you might just create a new favorite.

Conclusion

So now you have an idea of the unique flavors and health benefits fermented locust beans can offer. Next time you're at an African market or grocery store, pick up a bag of fermented locust beans and start experimenting. Add just a little at first to your stews, rubs, and salads to allow the flavor to develop slowly. You'll be creating authentic dishes in no time and tapping into an ancient food tradition that deserves to be shared. Locust beans might have an acquired taste, but once you get a sense of how versatile and nutritious they are, you'll be hooked. Happy cooking, and here's to discovering the joy of fermented locust beans!