Beans are a super healthy, super versatile and super affordable food. Beans are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc.
Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management.
Ingredients
| Smoked Mackerel |  |
| Palm oil |  |
|
Beans, onions, garlic, ginger, pepper and fresh tomatoes |
How to make it
- Soak beans in water for one hour.
- Then boil until the beans are soft. Add more water when necessary until the beans are cooked and drain them in a colander.
- In another saucepan, heat the oil and add the onions, garlic, ginger, and pepper until all the liquid evaporates.
- Add the blended tomatoes. Remove all the bones from the salmon and add while stirring intermittently for 15 minutes.
- Add salt and the cooked beans to the stew and stir. Lower the heat and cover saucepan.
