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Beans and Yam Pottage

51 min

Intermediate

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What is the energy content breakdown?

Fat 25 13.8g / 25%

Carbohydrates 64 80.9g / 64%

Protein 11 15g / 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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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.

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African - style Easy Main course

Beans and Yam Pottage

Name: Beans and Yam Pottage
Prep time: 1 s
Cook time: 50 s
Total time: 51 s
Yield: 6
Cuisine: African - style
Ingredients: 2 cups Beans; 1 1/2 Onions (Chopped); 1 Cup of Water; 2 Fresh tomatoes (Chopped); 1 Red Bell Pepper; 2 Fresh Pepper; 4 tablespoons Palm Oil; 1 Big Smoked Fish; 3 MAGGI Star Seasoning; 1 tablespoon Crayfish Powder; 1/2 Medium Sweet Potatoes; 4 Mediums Plantain (Cubes); 2 MAGGI Naija Pot; 1 Large scoop Green Peas

(1)

51 Min

Intermediate

Recipe Variants

Nutrition Value

Carbohydrates

81 g

Energy

479,71 kcal

Total fat

13,89 g

Fiber

11,4 g

Protein

15,06 g

Saturated Fats

5,46 g

Sodium

922,53 mg

Sugars

31,82 g

Information per serving

Ingredients

6 Portions

2 cups

Beans

1.5

Onions, raw

250 mL

Water

Tomatoes

Red Bell Pepper

scotch bonnet, chopped (atarodo)

4 tbsp

Oil, palm

Big Smoked Fish

MAGGI Star Seasoning

1 tbsp

Crayfish Powder

0.5 Medium

Sweet potato, raw, unprepared

4 Mediums

Plantain (Cubes)

MAGGI Naija Pot

1 Large scoop

Green Peas

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Step1
1 Min

Pick and wash bean then soak overnight.
Step2
25 Min

Drain the water and put into a clean pot, add water until top of beans, 2 MAGGI Naija Pot and ½ sliced onion then 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), potato and plantain cubes, shredded smoked fish, crayfish powder, 3 MAGGI Star then cook for 10 minutes. Add the beans and stir. Simmer until water dries.

Step1 of 3

Pick and wash bean then soak overnight.

Step2 of 3

Drain the water and put into a clean pot, add water until top of beans, 2 MAGGI Naija Pot and ½ sliced onion then 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), potato and plantain cubes, shredded smoked fish, crayfish powder, 3 MAGGI Star then cook for 10 minutes. Add the beans and stir. Simmer until water dries.

Recipe PDF

With pictures

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