Rice and beans meal


(Ideal food for both the sick and healthy persons) 

THE combination of rice and beans is a staple food in many cultures, for many good reasons. For some that do not like beans when it is cooked alone in form of beans porridge, eating rice and beans might be a better option for them.  This nutritious food, as it name implies, has rice and beans as its basic ingredients. 

  It is a good source of in protein, manganese, thiamin (vitamin B1), molybdenum, dietary fibre, phosphorus, iron, copper, magnesium, potassium vitamin K, niacin, vitamin D, calcium and folate. Beans one of the main ingredients of this dish are a great source of antioxidants; the darker the beans the higher the antioxidant level.    

  Studies have shown that eating beans lowers total cholesterol and decreases the risk of heart disease. Those suffering from diabetes can also benefit by eating beans due to its high fibre content. Also compounds like isoflavins lagnins phytic acid sapopin and protease inhibitors found in beans have been shown to keep normal cells from turning cancerous. 

  Rice, another basic ingredient of this dish is a source of complex carbohydrates, which are primary source of energy. Rice consumption provides energy to both ill and healthy persons and many other health benefits. 

  Take this nutritious food and stay healthy.

Ingredients       Quantities

Rice                    2 cups (500g

Beans                 1 cup (250g) 

Tomato puree     I small can

Crayfish             1 teaspoonful

Pepper                4 medium size 

Onion                 2 medium bulbs

Garlic                 2 cloves                        

Seasoning cube  1 

Thyme                1 teaspoon 

Vegetable oil      1 cooking spoon

Method of preparation

Wash and boil the beans in 2 litres of water for about 40 minutes.

Wash the rice.

Shake the pot thoroughly for the two (beans and rice) to be evenly mixed.

Add salt and cook till soft.

Blend pepper, tomatoes, garlic together.

Chop the onion thinly.

Heat the oil.

Add the onion and fry for 5 minutes.

Add the tomatoes / pepper and garlic mixture and fry till sourness is off.

Add the seasoning cube and stir.

Mix the sauce with the beans and rice. 

Remove from fire and serve. 


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