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Beans Stew Tuber Mix
51 min
Intermediate
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25 13.9g / 25%
64 81g / 64%
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.

What is a balanced menu?

A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.
 
MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

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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Beans Stew Tuber Mix

(0)
51 Min
Intermediate
.

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

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
250  mL
Water
2 
tomato puree
1 
Red bell Pepper
2 
scotch bonnet pepper
4  tbsp
Palm Oil
1 
Smoked Fish Deboned
1 
MAGGI Shrimp
1  tbsp
Shrimp powder
0.5  Medium
Sweet Potato
4  Mediums
Plantain
1 
MAGGI DƐDƐƐDƐ
1  Large scoop
turkeyberries

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Instruction

51 Minutes
  • 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.
Beans Stew Tuber Mix

Step1 of 3

Pick and wash overnight soaked beans

Beans Stew Tuber Mix

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

Beans Stew Tuber Mix

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