PREPARING BEANS PORRIDGE

• About Beans

Nigerian beans (Ewa Oloyin), is a Yoruba food. Beans porridge is the definition of complete comfort and can be paired with garri (cassava flakes), bread or ogi (fermented, can starch porridge).

 Beans are among the most versatile and commonly eaten food through out the world and many varieties are grown in different places, such as red beans which is planted in the western part of the country, and also butter bean which is known as (Wakin borno) it is grown in the northern part of the country. The main purpose of this publication is to provide evidence based nutrition and health information about beans porridge, preparation, tips, recipes and the important of beans porridge to the body.

• Ingredient for Beans Porridge 

4 cups of beans

¼ cup of palm oil 

4 Roma tomatoes 

4 Scotch bonnet peppers 

A large red onion 

1 large bell pepper

5 tbsp ground dried shnmp (aka crag fish) optional

3 tsp shrim bullion can be use substituted with vegetable bullion if vegan 

Salt to taste 

• Process of making Beans Porridge 

Instruction 

Rinse the beans and place in a deep pot with 7 cups of water 

Boil the beans on medium heat until it becomes soft, it could take about 40mins 

While the beans are boiling blend the tomatos pepper and onions set aside 

Once the beans are softened from boiling (do not drain the water), turn heat down to low, the pour in the blended tomatoes into pot 

Allow the beans to cook for additional 10 minutes with the tomatoes, then add in the crayfish, bullion and palm oil stir and cook for another 10 minutes 

Season the beans with salt to your taste. Turn off the heat and allow to sit for 5 minutes before serving. 

• Health Benefit of Beans

Importance Or Benefit Of Beans Porridge To The Body

Lots of fiber, beans are great source of fiber, fiber helps keep you regulate and seems to protect against heart disease 

Keeps you at a healthy weight if you make it a habit to eat beans, you more likely to have lower body weight, sliumer waist and a lower body mass index(Bini)

Boosts your heart health for a really heart healthy food option, try a simple salad made from beets, beans, and greens 

A good for diabetes control eating a variety of beans not only seems to help prevent diabetes it also appears to help control the high sugar that is both a cause and symptoms of the disease

Scads of folate: this B vitamin is especially important for women who are pregnant or trying to have a baby because it prevent certain birth defects.