Zambian Beans with Tomatoes, Onions and Green Bell Pepper

Name: Zambian Beans with Tomatoes, Onions and Green Bell Pepper
Cook time: 2 min
Total time: 2 min
Cuisine: Mexican, Latin American
Ingredients: Black-eyed peas (but any white beans will do) - 140g; Baking soda a pinch (I didn't use); Onion, chopped - 1 medium; Tomatoes, chopped - 2 medium; Green bell pepper, diced - 90g; Salt to taste

5 steps

Cook:2min

Try this classic vegetarian stew originating from Zambia, which is a no oil dish.

Updated at: Thu, 17 Aug 2023 12:06:11 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories133.6 kcal (7%)

Total Fat0.2 g (0%)

Carbs26.4 g (10%)

Sugars5 g (6%)

Protein8.9 g (18%)

Sodium215.6 mg (11%)

Fiber5.4 g (19%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

140gBlack-eyed peas

but any white beans will do

90gGreen bell pepper

diced

salt

to taste

Instructions

Step 1

Wash the beans and soak the beans overnight, in a large bowl with plenty of water covering it.

Step 2

When you are ready to cook it, change the water couple of times, place the beans in a pressure cooker with enough water and cook for a couple of whistles until soft and nicely cooked.

Step 3

Once the pressure falls, remove the lid, and simmer for the beans to get well mashed. Add chopped onions, add salt. Bring to boil, then add chopped tomatoes. Continue cooking till the tomatoes blend well.

Step 4

Add chopped bell pepper, continue cooking till all the ingredients are cooked well, the sauce becomes thick. If you feel it has more water, cook uncovered for the water to evaporate.

Step 5

Serve with Chapati, accompanied by hot sauce, Zambian Piri Piri.

View on spicingyourlife.com

↑Support creators by visiting their site 😊