Saturday, 15 November 2014

My Nigerian Beans recipe


I felt like drinking garri with beans this afternoon, I've loved this combo since I was a child. I had some brown beans at home so I decided to go for it. I use scent leaf in my beans sometimes,  today was one of those days. We Nigerians use beans in many ways, this is just one of them.

 
Beans are considered Superfoods by many because of their high nutrient content. I started appreciating beans more when I grew up and found out about their immense health benefits, my mother's promise that it was good for our health was not just a trick to get us to eat it afterall. Luckily, I don't have to coax my kids to eat beans because they enjoy beans in any form.
 
Beans are a good source of protein.
 
They are rich in fibre. That is why we get full fast when eating them. The fibre takes longer to digest thereby keeping us full for longer, this makes it good for weight loss.
 
They are rich in antioxidants which help mop up free radicals which are responsible for premature aging.
 
Eating beans regularly can reduce our risk of some cancers and heart disease.
 
They are rich in vitamins and minerals like manganese, folate, iron, potassium, magnesium, phosphorous and copper.
 
Eating beans at least three times a week helps lower cholesterol and blood pressure.
 
Beans helps prevent constipation and pile.
 
The good thing about beans is that they are affordable. Try eating beans at least three times a week for good health. Below is one of the ways I prepare my beans.
 
Ingredients
2 cups beans, boiled
1/2 cup palm oil
1 onion bulb, sliced
3 fresh tomatoes
4 fresh pepper
1/2 cup crayfish
2 stock cubes
Scent leaf, optional
Salt to taste
 
Method

Pound pepper and crayfish together, set aside.

Place a dry pot on fire and pour in the palm oil. When the oil is hot (not bleached), put in the pepper and crayfish mix. When the crayfish aroma is released, add onions, tomatoes, stock cubes and some salt. Stir and allow to fry for about two minutes. Add beans and 1 1/2 to 2 cups of water( 250 ml cup), depending on how much water you want in the beans. Check seasoning.
Cover the pot and allow to cook for about 10 minutes. Stir occasionally. Remove from heat and serve with rice, plantain, yam, or like in my case, garri.
 

2 comments:

  1. Beans and garri reminds me of my school days. Even now, eating this combination makes me enjoy my siesta. I enjoy eating beans in several other ways. It's a beautiful meal. I highly recommend it to all.

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