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Beans Stew Tuber Mix

51 min

Intermediate

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What is the energy content breakdown?

Fat 25 13.9g / 25%

Carbohydrates 64 81g / 64%

Protein 11 15.1g / 11%

The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

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What does the MyMenu IQ™ score mean ?

Room for Balance Improvement (0 - 44)

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

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.

The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.

Nutritional Tips

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!

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African - style Easy Main course

Beans Stew Tuber Mix

Name: Beans Stew Tuber Mix
Prep time: 1 s
Cook time: 50 s
Total time: 51 s
Yield: 6
Cuisine: African - style
Ingredients: 2 cups Beans; 1 1/2 Onion (Chopped); 250 milliliters Water; 2 Fresh Tomatoes; 1 Red Bell Pepper; 2 Fresh Pepper; 4 tablespoons Palm Oil; 1 Big Smoked Fish; 1 MAGGI Shrimp; 1 tablespoon Shrimp powder; 1/2 Medium Sweet Potato; 4 Mediums Plantain (Cubes); 1 MAGGI DƐDƐƐDƐ; 1 Large scoop Green Peas

(0)

51 Min

Intermediate

Recipe Variants

Nutrition Value

Carbohydrates

81,09 g

Energy

480,59 kcal

Total fat

13,91 g

Fiber

11,4 g

Protein

15,16 g

Saturated Fats

5,48 g

Sodium

840,37 mg

Sugars

31,72 g

Information per serving

Ingredients

6 Portions

2 cups

Beans

1.5

Onions, raw

250 mL

Water

Tomatoes

Red bell Pepper

Peppers, hot chili, green, raw

4 tbsp

Palm Oil

Dried Smoked Fish (Whole)

MAGGI Shrimp

1 tbsp

Shrimp powder

0.5 Medium

Sweet Potatoes

4 Mediums

Plantain

MAGGI Dededee

1 Large scoop

Green Peas

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Step1
1 Min

Pick and wash overnight soaked beans
Step2
25 Min

Drain the water from the beans and put into a clean pot, add water, 1 MAGGI Shrimp and ½ sliced onion 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. Set aside
Step3
25 Min

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

Step1 of 3

Pick and wash overnight soaked beans

Step2 of 3

Drain the water from the beans and put into a clean pot, add water, 1 MAGGI Shrimp and ½ sliced onion 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. Set aside

Step3 of 3

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

Recipe PDF

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