Equatorial Guinean Corn and Bean Delight
Embark on a culinary journey to Equatorial Guinea with a captivating dish that perfectly blends the vibrant flavors of Central Africa. This Corn and Bean Delight is a harmony of textures and flavors that showcases the region’s rich culinary heritage. You’ll find the dish is not only a treat to the palate but also a culturally rich experience that is perfect for a delightful dinner for two. It’s a splendid combination of naturally gluten-free ingredients and a thoughtfully crafted dish for those with a taste for the authentic flavors of Equatorial Guinea.
Serves: 2, Difficulty: Expert
Preparation time: 30 minutes, Cooking time: 60 minutes
Ingredients
- 200 grams of Corn
- 200 grams of Dried Beans
- 2 medium Tomatoes, chopped
- 1 medium Onion, chopped
- 2 cloves of Garlic, minced
- 30 ml of Palm Oil
- 1 Chili Pepper, chopped
- Salt, to taste
- Black Pepper, to taste
- 5 grams of Dried Thyme
- 5 grams of Dried Parsley
- 200 ml of Water
Method
- Rinse the dried beans and soak them in 200 ml of water for at least 1 hour.
- In a large pan, heat the palm oil over medium heat. Add the chopped onion and minced garlic, sautéing until translucent.
- Stir in the chopped tomatoes and chopped chili pepper, cooking for another 5 minutes.
- Mix in the soaked beans with the water and add the corn. Season with salt, pepper, dried thyme, and dried parsley.
- Bring the mixture to a boil, then reduce the heat and let it simmer for 45 minutes, or until the beans are tender, stirring occasionally.
- Adjust the seasoning with salt and pepper to taste before serving.
Tips
- For a creamier texture, partially mash the beans before serving.
- For a more intense flavor, let the dish rest for a few minutes after cooking before serving.
Nutritional Information
| Nutritional Component | Per 100g | Per Serving |
|---|---|---|
| Energy | 100 calories / 418 kJ | 200 calories / 836 kJ |
| Fat | 5 grams | 10 grams |
| Saturated Fat | 2 grams | 4 grams |
| Carbohydrates | 15 grams | 30 grams |
| Sugars | 3 grams | 6 grams |
| Proteins | 3 grams | 6 grams |
| Salt | 1 gram | 2 grams |
