If anyone has been following my earlier post,you will remember I promise to make this particular recipe based on the my earlier recipe blog. I talked about beans and the not so appealing side effects it has after consumption because of the oligosaccharides in the beans that does not get digested in the big intestines thereby it finds its way to the bowel where there are lots of bacteria activities and by this the microorganisms feeds on the oligosaccharides in the beans. These leads to production of gas and flatulence an embarrassment when you least expect. it could also cause constipation.

One of the best way to get rid of this complex carbohydrates is peeling. This method renders the beans softer and shorter time to cook making the nutrients more easily accessible and digestible. It can also be soaked in water with baking soda for several hours if the fibre in the beans is desired.

Beans is a very good meal that consist of high and quality protein and low in sodium with low amount of saturated Fat consequently low Cholesterol too.

It Is a very good source of B Vitamins and it’s derivatives, Minerals like Iron, Magnesium, Phosphorus,Potassium etc. It also contains Vitamin C,Niacin, Copper,Manganese,Thiamine,Riboflavin,Panthothenic acid, and Folate.

Regular  consumption of beans may decrease the risk of colorectal cancer,diabetes heart disease and also help with weight management because they hearty foods helping feel full and you tend to eat less. Beans are also a good alternative to high fat protein like red meat.

This recipe can be likened to Hummus recipe popular in North of Africa and the Mediterranean  which is pureed form of beans meal usually made with chickpeas and garbanzo beans.

Dry beans are used to make recipes called hummus and other ingredients like parsley and paprika with chili are added for taste.

  • Serve: 2
  • Preparation Time: 45 minutes 
  • Cooking Time :1hr 15mins 
  • Cooking Temperature:Medium 


             INGREDIENTS 

  • Dry beans                         250 g 
  • Red Paprika  paste        2 tbs
  • Dry chili pepper            1 tsp
  • Tomato paste                 1 tbs
  • Onions                             2 bulb
  • Salt                                   2 tsp
  • Aadun seasoning         2 tsp
  • Vegetable oil                 350 ml
  • Aromatic spice blend     1 tsp
  • Dry Crayfish                  200 g  
  • Ripe plantain                1 pc
  • Baking soda                   1 tsp


Recipe Preparation and Cooking                          Instructions 

  • Soak the dry beans for 5 minutes and test if the coat is soft enough to peel between the fingers. Then start peeling by rubbing the beans between the two palms until all the peels are gone. And wash thoroughly. 
  • Pour the beans in the pressure pot add your baking soda and salt with onions and cook for 30 minutes until everything becomes soft and pureed.
  • Mix the paprika,tomatoes paste and chili pepper together. Slice the onions. 
  • Place the saucepan on the cooker pour the vegetable oil let it heat before adding the onions let sizzle and the onions becomes tender and Brown before adding the paprika pepper mix in. Stir and add some stock broth if you have some or water.start frying
  • Wash the crayfish and add into the frying stew mix, add salt,seasoning and the spices. Cook until the stew is properly fried.
  • Peel the plantain add oil to the fryer let it heat up then throw in the sliced plantain and fry until Brown.
  • Serve the pureed beans with the plantain and the stew on top.

 

   Nutritional Value/Serving

  • Calories                            324 kcal
  • Total Fat                           23.1 g 
  • Saturated Fat                 5.8 g  
  • Total carbohydrate      15.4 g
  • Cholesterol                     10 mg 
  • Sodium                             175 mg
  • Sugars                               2.4 g  
  • Protein                              10.3 g
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