Many Nigerian parents often sing the praises of porridge beans into their children’s ears, stressing how the food helps growth. And that’s correct as beans contain tons of nutrients needed for growth and development.
On the contrary, many hate beans due to flatulence, bloating, and indigestion associated with the meal. However, these problems often arise when the recipe is defective.
To have a trouble-free beans porridge, you need to use the right type of beans that are in good condition, use the perfect amount of water, and follow a proven recipe.
Whether you have already taken a vow never to get involved with porridge beans or searching for how to perfect your next preparation, we have you covered.
This article provides tons of information about beans, including its health benefits and healthy recipe.
Let’s first look at a couple of things about beans.
What You Need to Know About Beans
Beans are classified as legumes and one non-favorable staple food. The food item has good keeping quality (durable) as it can be stored for a long time.
Apart from porridge beans, you can turn beans into delicious dishes like Moi Moi, Akara, and Gbegiri soup.
When good dried beans are used and well-cooked, this delicacy has a unique sweet flavor.
Before Preparing Beans Porridge
Honey beans (Ewa Oloyin), black eye peas (White beans), and brown beans (Ewa Pupa) are the three common types of beans found on the market.
All are good for this recipe, but honey beans are the best. It has a distinct and delightful flavor. Its aroma, when cooked with onion, is out of this world too. If this is your first time preparing beans, we recommend going for honey beans.
If you can’t get the honey variety, then any of the other two is perfect for the job.
Also, never purchase beans that have gone bad. If you notice holes in the beans, move on to the next shop and pick up fresh ones.
When beans are stored for a long time in an airtight container, they also start to breed weevils. Using beans that have been infested with these small bug-like insects is one very cause of bloating and farting.
- 3 cups of beans
- 1/2 cup of palm oil.
- 1 large onion.
- Yam sliced into cubes (optional)
Healthy Beans Porridge Recipe
- Pour 3 cups of water in your deep pot and set on heat.
- Slice half of the onion into the pot.
- Rinse your beans in a bowl 4 times and set aside.
- Boil the onion to a point where its aroma can be perceived and then pour the rinsed beans into the pot. Let the water be about 1 to 2 inches above the level of the beans. But don’t add too much water as your bean could turn out watery. This is also another cause of bloating, indigestion, and farting associated with porridge beans.
- When cooking, add water to the beans as necessary.
- While waiting for the beans to get soft, grind or blend your pepper and the remaining onion. You can equally grate the pepper, but we recommend grounding the onion.
- Cook until soft. Depending on the type of beans and cooker used, cooking time can range from 40 minutes to an hour. So don’t fret if the dish takes a bit longer to cook.
- Once the beans are softened, add the yam slices and cook until soft. If you prefer to do without yam, then skip this step.
- Reduce heat.
- Add the ground pepper and onion, then cook for about ten minutes. You can be generous with the pepper. But too much pepper can cause a burning sensation, making the meal less enjoyable.
- Add the red palm oil, cook for an additional 5 to 10 minutes, and stir everything all together. If the salt is not enough, add more to taste.
- Turn off heat and allow it to cool before serving.
What Food Items Goes Well with Bean Porridge
Also, Garri (another traditional staple food) goes well with bean porridge, especially for lunch.
However, for the perfect combination, pair your beans porridge with bread. To make the dish tastier, then garnish the recipe with fried pepper stew sauce.
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Health Benefits of Beans
Beans are filled with protein, contain antioxidants and are a storehouse for many essential nutrients. Let’s attempt an analysis of these nutrients to see how it benefits our health.
Beans are rich in protein, a macronutrient required in large amounts for growth, development, survival, and many other body processes.
Also, taking sufficient protein from dietary sources like beans is essential. Because the body does not have a “protein chest”, it’s imperative to get the nutrient on an ongoing basis.
Research has shown beans to contain polyphenols, an antioxidant that helps fight the effects of free radicals. These harmful molecules can cause skin problems and weaken the immune system.
By taking beans in healthy amounts, you’ll nourish your skin, body, and soul.
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Other Health Benefits of Beans
Beans are also a storehouse for certain nutrients like phosphorus, potassium, iron, folate, magnesium, copper, and zinc.
Some of these nutrients help in appetite control, prevention of fatty liver, and boost heart health.
Health experts even say that we aren’t getting enough of these vital nutrients.
However, including beans on the meal timetable for your family will contribute toward getting the abundance of these essential nutrients.
For your beans porridge to turn out well, a lot hinges upon the quality of your raw beans. Do not use beans that are already breeding bugs. And always go for honey beans when possible.
Also, if you do not add too much water, your recipe is going to come out perfect. This also greatly helps solve the problem of farting, bloating flatulence, and indigestion associated with beans.
What more? Beans contain tons of nourishing nutrients that your entire family needs. When prepared the right way, beans porridge is delicious, nutritious, and offers myriad health benefits.