Beans in Tomato sauce

Beans - the edible seed variety are quite versatile in cooking, high in protein, they can be prepared in various ways. Many cultures incorporate beans into their diet -  Chili con carne is not the real deal without Kidney beans, Black eyed beans is a must in Caribbean Rice and peas. Beans is the main ingredients in the Balkan Grah, Mexican Frijoles refritos and Nigerian / Brazilian Akara.

Beans can be cooked as a main meal, seasoned and spiced up. It can also be used to thicken soup adding protein to food. In addition beans also contains Fiber, Folate, Magnesium, Copper, Thiamin, Phosphorous, Manganese and Iron.

Last weekend, I chose to cook black eyed beans using the basic Nigerian recipe. I added spices to compliment the wonderful earthy taste of beans. It was accompanied with fried plantain and warm pitta bread. Freshly baked bread would also make a great combo.

Beans

Ingredients (serves 4)

                                                                        Black eyed beans

Ingredients

200 grams of black eyed beans
200 grams plum tomatoes

1 chili ( de-seeded)

2 medium sized onion

1 red pepper

4 gloves of garlic

1 tsp Coriander seeds crushed

1 tsp Allspice

1 tsp Black pepper

½ tsp ginger powder

½ tsp Nutmeg

50 ml Olive oil

Salt

Instructions

1.       Cooking dry beans can be time consuming and soaking the beans before cooking is an option to reduce overall cooking time. I dived straight in and cooked the beans without soaking. I put the beans and chopped onions in a pot of boiling water and cooked under medium heat for 1 hour. I topped up with boiling water when water dried out until the beans softened. An indication of cooked beans is the separation of the skin from the beans. I added salt to beans at this stage.

2.       I blended plum tomatoes, 1 onion, 4 cloves of garlic, I red pepper and 1 chili and added it to the cooked beans. In went all the spices and oil after which I covered and simmered for about 25 minutes, stirring occasionally.

Beans in Tomato sauce

Fried Plantain

Plantain is popular in various cultures from South and Latin America to Southeast Asia and from West and East Africa to Central Africa. Plantain can be boiled fried or roasted (Roasted plantain is a great addition to barbeque). For this recipe, I chose to fry as it gives a lovely sweet taste whilst providing carbohydrate, Vitamin A, Potassium, Magnesium, Vitamin B6 and Vitamin C.

Firm yellow plantain with minimal brownish markings tend to be ideal.

Plaintain

Ingredients

(serves 4)

4 plantain

100 mls Sunflower oil (you can choose to use any cooking oil)

Salt (optional)

 Once peeled they can be cut into preferred shape –slices or cubes, with a sprinkle of salt if desired, the pieces are then  fried in oil that has been moderately heated. The temperature whilst frying is best at medium to avoid burning. Any type of oil can be used for frying, however, I prefer Sunflower oil  because it's a mixture of monounsaturated and polyunsaturated oils with high vitamin E content. Monounsaturated and polyunsaturated helps to lower cholesterol whilst vitamin E is an antioxidant. 

                                                  

                               Beans cooked in tomato sauce served with fried plantain and warm pitta bread

Enjoy!

For further details of nutritional breakdown,

Plantain: http://www.fatsecret.com/calories-nutrition/generic/plantain-fried

Beans:  http://nutritiondata.self.com/facts/legumes-and-legume-products/4332/2?mbid=ndhp

Facts on Cholestrol:
http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp