Beans Stew is a delicious and nutritious dish made from beans, vegetables, and spices, cooked into a flavourful broth. This dish saves you some time in cooking, as it can be eaten with a variety of foods. such as kenkey, Rice, and gari. Beans are a great source of protein, fiber, and complex carbohydrates and are used as a substitute for meat in a vegetarian diet.
Beans provide your body with protein to repair wornout tissues, beans have fiber, hence providing your body with fiber to regulate digestion and also reduce to risk of chronic diseases such as type 2 diabetes and heart disease. Beans are rich in essential vitamins and minerals such as iron and magnesium. Bean provides a lot of benefits to our bodies and the good thing about it is that it is affordable making it easy for everyone to afford. Depending on your tribe or where you live, there might be different approaches to preparing this type of stew.
But in this blog am going to teach you the method my mom taught me. This is easy to prepare. You don't need to be an expert at cooking to be able to prepare this dish. It just takes the willingness and readiness to learn. And in this article, am going to guide you step by step. With all that being said, let's jump right into it.
INGREDIENTS
Tomatoes
Onion
Pepper
Sachet tomatoes
Spices( Bay leaves, Rosemary, curry powder, onga stew, onga cube)
Oil ( either red oil or frytol)
Fish/ meat
PROCEDURE
Before you start the beans stew, you have to prepare all your ingredients. Soat the beans, cook them, and set them aside. After cooking the beans, blend your tomatoes, onion, and pepper. Set aside too.
step 1: place a saucepan on the fire, add a good amount of oil to the pan, and add chopped onions to it.
Step 2: Add the blended tomatoes, pepper, and onion to the oil. Stir consistently and allow to fry for some time.
Step 3: Add in the sachet of tomatoes and stir to obtain uniformity.
Step 4: Add any meat or fish of your choice to the stew.
Step 5: Add in your spices to stew depending on your choices
Step 6: When the stew is almost ready add the cooked beans to it and allow it to cook for some time.
Step:7. You can serve this bean stew a variety of foods like kenkey, banku, rice, and any food you prefer, or eat it with gari and plantain.
CONCLUSION: This article outlined a step-by-step guide on how to prepare beans stew. The quantity of ingredients depends solely on you depending on the quantity of the meal you intend to make. Thank you for reading. Have a nice day. And happy cooking.
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