Estimated Nutrition (whole recipe, rough)
Counts 7 of 11 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Honey | 1 tbsp (21g) | 64 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Beans | not in our table | 0 |
| Bean | not in our table | 0 |
| Crayfish | not in our table | 0 |
| Scotch | 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
- Dried beans ( honey beans / black-eyedpeas / Nigerian brown beans )
- 2 large onions , chopped
- Palm oil
- Maggi ( bouillon cube )
- Ground crayfish
- A few pieces of fresh tomato
- Fresh scotch bonnet or habanero pepper
- Smoked panla fish
Directions
Pick over the beans to remove stones and other unwanted items.
Put the beans in a clean bowl, and run under clean running water to wash them.
Boil water in a pot, and add the beans. Boil for 5 minutes, then strain and let run under cold water. Fully drain the beans.
Add the parboiled beans, chopped onion, palm oil, and bouillon cube to a pot. Cover with water, and simmer until the beans are tender.
Blend the crayfish, tomatoes, and pepper into a smooth paste.
Heat a pan. Add the tomato paste, panla fish, and salt/bouillon to taste. Fry for 5–7 minutes.
When the beans are soft and the water is reduced, stir in the fried paste and panla fish. Cook for 5–6 minutes.
Serve the beans porridge with pap (ogi), plantain (dodo), and/or bread.