Real African Dishes: [MC-AllEthnic-Recipes] Nigerian Bean and Corn Mash

Wednesday, November 23, 2011

[MC-AllEthnic-Recipes] Nigerian Bean and Corn Mash - Irio

* Exported from MasterCook *

Nigerian Bean and Corn Mash - Irio

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowFat (Less than 15%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 onion -- chopped
1/2 teaspoon paprika
2 tablespoons fresh parsley -- chopped
1 can beans -- such as pinto or black-eyed peas, keep liquid
1 can sweet corn -- keep liquid
4 potatoes -- cut into chunks and parboiled
1/2 pound spinach -- or greens, chopped
1 tablespoon oil -- to 2 tablespoons, as needed
salt & freshly ground pepper -- to taste

Heat the oil and saute the onions. When soft, sprinkle in the paprika and half of the parsley, and stir.

Now put in the beans and sweetcorn with some of their liquid, and the parboiled potatoes. Cover and bring to the boil, stirring from time to time.

Add the chopped greens and seasoning. Cook for 5 to 10 minutes until the potatoes are soft and the ingredients have absorbed the flavors.

Serves 4

Remove from the heat and roughly mash the ingredients; decorate with the remaining parsley on top. The dish would normally be served with 'ugali', maize porridge [like polenta]. But it is good with rice or potatoes, and a relish or spicy salsa-type sauce.

Cuisine:
"African"
Source:
"One World Vegetarian Cookbook by Troth Wells, 2011"
S(Formatted by Chupa Babi):
"Nov 2011"
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Per Serving (excluding unknown items): 344 Calories; 5g Fat (11.9% calories from fat); 17g Protein; 62g Carbohydrate; 17g Dietary Fiber; 0mg Cholesterol; 65mg Sodium. Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0