* Exported from MasterCook *
Nigerian Bean Stew - Ewa
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 20%) Vegan
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 onion -- sliced
1 can beans -- drained, such as black-eyed
4 tomatoes -- chopped
1 green bell pepper -- chopped finely
2 tablespoons tomato paste
1/2 teaspoon chili powder
1 piece fresh ginger -- 1-inch long
1 tablespoon cilantro -- chopped
1 tablespoon lime juice
1 tablespoon oil -- to 2 tablespoons, or as needed
salt and freshly ground black pepper
First cook the onions in oil until they are golden.
Add the beans, tomatoes, bell pepper, tomato paste, chili powder, ginger, cilantro and seasoning. Stir well.
Bring the pot to the boil and then reduce the heat and let it simmer for 15 to 20 minutes until the flavors have combined. Add the lime juice and stir. Serve with rice, sweetcorn or bread.
Serves 4
Prep time: 10 minutes
Cooking time: 25 minutes
AuthorNote: a Nigerian dish like this would be cooked all in one pot, using dried, soaked beans - but you may prefer to use canned beans to shorten the cooking process. You can experiment with different herbs and flavorings.
Cuisine:
"African"
Source:
"One World Vegetarian Cookbook by Troth Wells, 2011"
S(Formatted by Chupa Babi):
"Nov 2011"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 263 Calories; 5g Fat (15.4% calories from fat); 14g Protein; 25g Carbohydrate; 16g Dietary Fiber; 0mg Cholesterol; 89mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
