Estimated Nutrition (whole recipe, rough)
Counts 10 of 12 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Chili | 1 tsp (2.7g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Beans | not in our table | 0 |
| Crayfish | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 cups dried beans
- 2 cups dried corn (or 4 cups of pre-cooked corn)
- 1 medium sized onion
- 2 sprigs fresh parsley
- 2 stalks celery
- 1 stalk green onion (or leeks)
- 5 cloves of garlic
- ½ inch ginger
- 1 cup palm oil (or more if desired)
- 3 seasoning cubes (Maggi, Knorr, etc) or 2 teaspoons bouillon seasoning powder
- ½ cup ground crayfish (optional)
- 1 habanero pepper
Directions
Boil your corn till it is soft, then , boil the beans till it is really soft.
Rinse out your corn if canned or frozen and set aside
Rinse out your beans then combine corn and bring in a pot with a cup of water and heat it
Prepare all your spices: ginger, garlic, onions, herbs, blend them together and add it to what you are cooking.
Add in salt, maggi and the palm oil.
Leave for about 20 minutes.