Our parents told some of us, when we were younger, to eat beans if we wanted to grow taller. Many people do not find this meal appealing mainly because of the “gas problems” that accompany it. It is known to be associated with bloating, flatulence and indigestion. But that doesn’t change the fact that it has many major benefits: it is a good source of protein and fibre, and it aids bowel movement and digestion. This is a main dish.
Ingredients
- 3 cups honey beans
- 1 large onion
- 1/2 cup of palmoil
- 1/4 cup vegetable oil
- 1 tablespoon ground crayfish (optional)
- 1 seasoning cube (optional)
- Yam or sweet potatoes or ripe plantain (optional)
- Ground black pepper to taste
- Salt to taste
Before you cook
- Wash your beans. You can soak the beans in cold water for 5 hours, then boil for 5 minutes and strain. Wash in cold water and set aside. This soaking and pre-cooking process will help reduce the gas inducing elements.
- Peel and chop your onions.
- Peel and dice your yam / plantains / potatoes into 1 inch cubes. Set aside.
How to prepare
- Put beans into a pot of water twice the quantity of the beans and put on the fire. Using a pressure cooker cooks beans much faster. Add the chopped onions and leave to cook. Keep checking the beans and topping up with water until it is tender.
- When beans are tender, add crayfish, salt, pepper, seasoning, palm oil and vegetable oil. Do not turn. Allow the ingredients to cook properly with the beans for about 5 minutes.
- Add diced yam / potatoes / plantains.
- When potatoes and plantains are soft, turn beans from the bottom and taste.
- Your beans porridge is ready. Serve hot/warm
Variations
You can cook beans porridge with corn. Either add the fresh corn and boil with the beans, or drain the water from the sweet corn in the tin and add after you have taken the beans off the fire, while still hot. If you do not like boiling the beans with yam/potatoes/plantains, you can serve separately with sweet potatoes or plantains.
(guardianng)