CategoriesAfrican Food Recipes Breakfast Food Recipes

Adalu (One Pot Beans and Corn) – Breakfast Recipe

  • Cooking time: 65 minutes
  • Portion: 6 persons

Ingredients:

  • One lb./ 454g/ Two ¼ cup beans
  • Two medium onions (chopped)
  • One cup sweet corn
  • One habanero pepper (chopped)
  • Half cup palm oil
  • Half medium red bell pepper (chopped)
  • Half tablespoon sugar or sweetener of choice (optional but recommended)

If there is no struggle, there is no progress.

– Fredrick Douglass

Energy value:

  • calories 400kcal
  • proteins 150g
  • fats 24.9g
  • carbohydrates 9.5g

Preparation:

  1. Start by washing the beans and put in a pot with water and bring to boil.
  2. Cook beans for about 30 mins then add salt/ bouillon, sugar/sweetener and half of the chopped onions.
  3. Cover pot and continue to cook, topping up the water a little at a time until the beans are fully cooked and soft.
  4. While the beans are cooking, prepare the onion-pepper medley base.
  5. Heat the oil in a saucepan, sauté the other half of the chopped onions, chopped pepper and red bell pepper for about three minutes till the ingredients are soft and tender.
  6. Set aside until beans are fully cooked.
  7. When the beans are fully cooked, add in the sweet corn and reduce the heat to low.
  8. Then stir in the sauce and mix until well incorporated.
  9. If the beans are dry add a little water about ¼ of a cup allow to simmer for about a minute until some liquid bubbles to the top.
  10. Stir and turn off the heat.
  11. Serve warm as it is or combined with fried plantain or pap (corn pudding).
Leave a Reply

Your email address will not be published. Required fields are marked *