• Elliott

Nigerian Bean Porridge : Red Label

Updated: Jun 3, 2020



Macronutrient Breakdown


Energy 598 kcals

Fat ≈ 15 g

Of Which Saturates ≈ 2 g

Carbohydrate ≈ 74 g

Of Which Sugars ≈ 21 g

Fibre ≈ 23 g

Protein ≈ 28 g

Non-discretionary Salt ≈ 1.6 g



Micronutrient Breakdown


This meal is part of our 'foundations' blog. The blog explains explains what nutrients are. and why they're so important. It demonstrates how the guidelines can be met via food and provide ideas of how to implement it all into a diet to achieve a “healthy balance”. This red labelled meal focuses on Iron (the second most common nutrient deficiency in the UK) uptake. This recipe can be consumed as one of three meals to optimise nutrient bioavailability in your body. Make one of the remaining two meals a yellow label recipe to focus on Vitamin D (the most common nutrient deficiency in the UK) and Calcium uptake. Make the other a blue label recipe to cover the remaining electrolytes, antioxidants, A and B vitamins and essential minerals to ensure metabolic and physiological functions are all running smoothly. Click here to read more on the functional theory behind it.



Ingredients


200 g of Tinned Tomato

80 g of Haricot Beans Dried

½ (or roughly 80 g) of a Red Bell Pepper

75 g of Plantain

½ (or roughly 55 g) of Small Red Onion

1 Large (or roughly 20 g of) Chilli Pepper

1 Large (or roughly 20 g of) Spring Onion

1 Tbsp (or roughly 12.5 g) of Dried Shrimps

1 Tbsp (or roughly 12.5 g) of Olive Oil

½ tsp (or roughly 2 g) of Chilli Powder

Season with *Salt and Black Pepper to taste

* Avoid added salt intake >2 g per day.



Prep


  1. Rinse the beans in a sieve.

  2. Add the beans to a medium sized pan with 220 mL of water.

  3. Slice the plantain into discs then cut each disc into quarters.

  4. Slice one half of the chilli pepper into discs then finely chop the remaining half.

  5. Slice the spring onion into 2 segments to separate the white and green ends. Slice both ends into discs but keep separate.

  6. Blend the tomato, onion, bell pepper and dried shrimp together in a food processor.



Cook


  1. For best results, bring the water in the sauce pan to boiling point then reduce to a low-medium heat and simmer the beans slowly for 20 minutes. Alternatively, to save time you can add 240 g of drained tinned haricot beans to a medium sized pan and skip the first cooking step.

  2. Add the food processor mixture and plantain into the saucepan and continue to cook at a low-medium heat for 10 minutes, whilst stirring occasionally.

  3. When 10 minutes has passed, add the oil, chilli powder, finely diced chilli and white spring onion discs to the saucepan, stir and simmer for a further 10 minutes.

  4. Move the saucepan contents to your serving bowl and garnish with the remaining halves of chilli and spring onion.

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