Estimated Nutrition (whole recipe, rough)
Counts 6 of 10 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Bean | not in our table | 0 |
| Pumpkin | not in our table | 0 |
| Crayfish | not in our table | 0 |
| Meat | 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
- 6 cups dried white beans
- 1 bunch of fluted pumpkin leaves (ugwu)
- 1 red bell pepper , diced
- 1 green bell pepper, diced
- 1 teaspoon chile powder
- 4 stock cubes
- 7 cloves garlic , minced
- 1 cup (or 1 handful) crayfish , finely- chopped or ground
- 1½ large onions , diced
- ¼ bottle of red oil
- Salt to taste
- Pepper to taste
- Cooked meat for garnish
Directions
Pick over the beans to remove any debris. Transfer to a large pot, and add enough water to cover by at least 2 inches (2.5 cm).
Soak for several hours. Drain, then add fresh water.
Pound the beans for some time until you're sure it's all in little pieces.
Bring beans to a boil . Reduce heat, then simmer until beans start to soften (around ½ hour).
Add pumpkin leaves, bell peppers, any soup seasoning of your choice, chili powder, garlic, stock cubes, onions, and red oil. Season with salt and pepper to taste.
Simmer for ½–1 hour, until beans are soft and it's thick to your satisfaction.
Stir in cooked meat.
Serve and enjoy!