Easy-to-Eat Beans Stew
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MyMenu IQ™
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1/3 cup mango
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1 slice pinneaple
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1 medium (baked without fat) baked potatoes with skin
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Room for Balance Improvement (0 - 44)

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Great Balance (70 - 100)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

Good Balance (45 - 69)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

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What is the energy content breakdown?
42 13.6g / 42%
40 29.3g / 40%
18 13.3g / 18%

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Enjoy this balanced cuisine made with tasty, nutritious, and affordable local ingredients

Did you know that adding vegetables and herbs at the end of cooking helps to retain their vibrant colours, flavour, crunchiness, and important nutrients?

Enjoy your meal with orange, pineapple, pawpaw, or other fruits high in Vitamin C, to help your body use more iron from the meal. #livestrongwithiron

Great News! This dish has a sufficient amount of oil and salt for a balanced and delicious meal, you don’t need to add more!

Easy-to-Eat Beans Stew

(5)
56 Min
Intermediate

Recipe Variants

.

Nutrition Value

Carbohydrates
29,34 g
Energy
287,85 kcal
Total fat
13,65 g
Fiber
7,71 g
Protein
13,39 g
Saturated Fats
5,3 g
Sodium
869,27 mg
Sugars
7,36 g
Information per serving

Ingredients

6 Portions

This dish has been optimized for 6 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes:

,

ingredient_quantity
recipe ingredient
2  cups
Beans
1.5 
Onion (Chopped)
250  mL
Water
1  tsp
Chopped Ginger
2 
Fresh Tomatoes
1 
Red bell Pepper
2 
Fresh Pepper
4  tbsp
Palm Oil
1 
Smoked Fish (Shredded)
1 
MAGGI Shrimp
1  tbsp
Shrimp powder
1  cup
Sweet Corn
1  Large scoop
Green Peas
1 
MAGGI DƐDƐƐDƐ
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Tips & Tricks

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Instruction

56 Minutes

  • Step1

    1 Min
    Pick and wash overnight soaked beans

  • Step2

    25 Min
    Drain the water and put into a clean pot, add water, 1 MAGGI Shrimp Tab and ½ onion sliced cook for 20 minutes (Until soft). Remove from the heat and drain, then keep aside. Clean and cut into big cubes the potatoes and plantain and set aside

  • Step3

    30 Min
    Blend the vegetables: tomatoes, peppers, ginger, red bell pepper, and the remaining onion. In a pot add the palm oil then add the blended vegetable, and fry for 10 minutes. Add 1 cup of water (250ml), potatoes, plantain, shredded smoked fish, shrimp powder, 1 MAGGI DƐDƐƐDƐ then cook for 10 minutes. Add the beans, stir and allow to cook till soft. Add sweet corn, green peas to the pot. Simmer until water dries
Easy-to-Eat Beans Stew

Step1 of 3

Pick and wash overnight soaked beans

Easy-to-Eat Beans Stew

Step2 of 3

Drain the water and put into a clean pot, add water, 1 MAGGI Shrimp Tab and ½ onion sliced cook for 20 minutes (Until soft). Remove from the heat and drain, then keep aside. Clean and cut into big cubes the potatoes and plantain and set aside

Easy-to-Eat Beans Stew

Step3 of 3

Blend the vegetables: tomatoes, peppers, ginger, red bell pepper, and the remaining onion. In a pot add the palm oil then add the blended vegetable, and fry for 10 minutes. Add 1 cup of water (250ml), potatoes, plantain, shredded smoked fish, shrimp powder, 1 MAGGI DƐDƐƐDƐ then cook for 10 minutes. Add the beans, stir and allow to cook till soft. Add sweet corn, green peas to the pot. Simmer until water dries

Recipe PDF

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