One-Pot Beans and Plantains - West African Flavours

• porcje: 6 servings
• czas aktywny: 10 minutes
• całkowity czas: 1 hour 45 minutes

Składniki

400g beans soaked overnight and rinsed

1 ⅛ l water

200 ml palm oil

1 onion finely chopped

3 tbsp dried fish flakes

Chopped Scotch bonnet chilli to taste

1 jumbo maggi cube

1 plantain peeled and cut into thin discs

A large handful of very finely chopped spinach

Salt

Wskazówki

Put beans and water in a pot and bring to the boil. Skim off the layer of foam, reduce heat and simmer for 15 mins.

Mix in the palm oil, onion, fish flakes and scotch bonnet chilli and let simmer for about 1.5 hr or until the beans are done to your taste.

About 15 mins before the beans are ready stir in the maggi cube and plantain, cover the pot and cook till the plantain is done.

Stir in the chopped spinach, adjust seasoning and serve with some rice.

Wartości Odżywcze

• Kalorie: 415 kcal
• Tłuszcz Całkowity: 33 g
• Tłuszcz Nasycony: 16 g
• Sód: 13 mg
• Węglowodany Całkowite: 25 g
• Błonnik Pokarmowy: 5 g
• Cukry Całkowite: 7 g
• Białko: 5 g