Super-nourishing and tasty. Yes, that’s beans!
Beans are an excellent source of Protein, Fibre, Calcium, Magnesium, Potassium, Folate, Iron, Zinc, Vitamins A, B and C along with many other nutrients.
Truth be told, there’re a thousand and one ways to enjoy beans. The most popular bean dishes in Nigeria are: beans porridge (cooked in tomato sauce), ewa agonyin (mashed beans with pepper sauce), frejon (coconut bean soup), moimoi (beans pudding), and akara (beans fritters).
The list seems endless, right? There’s just one more not so common but interesting way to cooking beans. Yes! That’s what we’re trying out today...Beans prepared in broth with flavourful spices and lots of fresh veggies.
- 2 cups Black-eyed beans (any other beans of choice can be used).
- 100g chicken/ beef, diced
- 2 cloves garlic, crushed/grated
- 2 medium sized onions, chopped
- 2 Green bell peppers, chopped
- 2 stalks celery, chopped
- 3 medium carrots, sliced/cubed
- 5 scotch bonnet (ata rodo), chopped
- 1 cup green or runner beans, sliced (optional)
- 1 Can Sweet Corn, drained
- 1 Tbsp Parsley leaves (fresh or dried flakes)
- 1 Tbsp Ground Chilli pepper
- ½ Tbsp Ground Black pepper
- ½ Tbsp Cumin
- 1 Tsp Thyme
- 1 Tsp Oregano
- Chicken/meat Stock
- Seasoning cubes
- 2 Tbsp Olive oil (or any heart hearty oil of choice)
- Salt to taste
Pour some water in a medium pot, add washed beans and onions. Cook till soft but not marshy.
While the beans are cooking, season meat and bring to boil for about 25-30minutes or till tender.
Place stockpot on medium heat, add oil then sauté garlic and onions till slightly translucent. Add bell pepper, scotch bonnets, celery, carrots and finally, chicken stock. Allow veggies to cook in the stock for about 2 minutes.
Add the meat and cooked beans and leave to simmer for about 10-15 minutes. By now, the meat should have drawn in the flavour of the spices and broth. Pour in all other ingredients and leave on low heat for 1-2 minutes. Stir well and taste for salt. Serve hot.
This soup can be served as a dip for bread or with yam, potatoes, rice or even boiled plantain. It also makes a good stand-alone meal for light dinner.