Blog Archives

Iron Beans and Spinach Stew with Chicken


5 from 1 reviews
Iron Beans and Spinach Stew with Chicken
Recipe type: Lunch
Cuisine: African
 
Ingredients
  • ½ kg chicken thighs, skinless
  • 1 medium size onion, diced
  • 2 cloves garlic, minced
  • 2 Tbsp. tomato paste
  • 2 fresh tomatoes, sliced
  • 1 bay leaf
  • 1 cup iron beans, cooked and drained
  • 2 cooking spoonful pure vegetable oil
  • 2-3 cups fresh spinach
  • Salt, pepper and seasoning to taste
  • ½ kg chicken thighs, skinless
  • 1 medium size onion, diced
  • 2 cloves garlic, minced
  • 2 Tbsp. tomato paste
  • 2 fresh tomatoes, sliced
  • 1 bay leaf
  • 1 cup iron beans, cooked and drained
  • 2 cooking spoonful pure vegetable oil
  • 2-3 cups fresh spinach
  • Salt, pepper and seasoning to taste
Preparation
  1. In a large cooking pan with cover, add skinless chicken
  2. Season and steam skinless chicken and remov...

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Coconut Fish Curry

5 from 1 reviews
Coconut Fish Curry
Recipe type: Dinner
Cuisine: African
 
Ingredients
  • 2 Tbs vegetable oil
  • 1 medium onion, thinly sliced
  • 3 seed tomatoes, sliced
  • 2 cloves garlic, crushed
  • 1 green pepper, finely chopped
  • 400 ml coconut milk (1 tin)
  • 1 medium or big size skinned firm fresh fish.
  • Salt and seasoning to taste
  • Fresh curry leaves, picked, for garnish
Preparation
  1. On a medium heat, add the oil in a large, deep frying pan. Add the onions and sauté for 2 minutes.
  2. Add the garlic and green pepper and continue frying for another couple of minutes, or until the onions have softened.
  3. Add the garlic cloves, sauté for 1 minute. Stir in the coconut milk.
  4. Add tomatoes and salt.
  5. Bring the sauce almost to a boil and immediately reduce the heat...

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Iron Beans with Vegetables

 

5 from 1 reviews
Recipe type: Lunch
Cuisine: African
 
Ingredients
  • 1 cup iron beans, picked
  • 1 medium size smoked fish of your choice, deboned
  • 2½ tablespoons pure olive oil
  • 1 small size red onion, chopped
  • 3 cloves garlic, crushed
  • 1 bunch spinach, roughly chopped
  • 1 bunch pumpkin leaf, roughly chopped
  • salt to taste
Preparation
  1. Put beans in a clean bowl, add boiled water and leave for 2 minutes, remove from water, rinse and cook until beans is soft.
  2. In a frying pan, heat the olive oil over medium heat. Add onion in oil to cook until soft.
  3. Add the crushed garlic cloves, and cook a minute more.
  4. Stir in chopped greens, and season with salt to taste or add your preferred seasoning to taste.
  5. Partially cover the pan, and cook for 2 minutes.
  6. Stir in cooked iro...

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Fish and Prawn Stew

5 from 1 reviews
Fish and Prawn Stew
Recipe type: Lunch
Cuisine: African
Cook time: 
Total time: 
 
Ingredients
  • 1 tbsp grapeseed oil
  • 1 onion, finely chopped
  • 3 garlic cloves, grated or finely chopped
  • 5 sticks celery, chopped
  • 2 carrots, chopped
  • 1 pinch salt
  • 3-6 drops of thyme essential oil
  • 4 tomatoes, skinned and cut into sizes
  • 1 medium size fish, cut into chunky pieces
  • 200g fresh prawns, peeled and deveined
  • 1 bunch curry leave, finely chopped
  • Seasoning
Preparation
  1. Heat the oil in a pan over a low heat, and add the onion, garlic, celery, and carrots, along with a pinch of salt and the thyme oil. Gently cook for about 10 minutes.
  2. Add tomatoes, increase the heat to high. Let it simmer for a couple of minutes
  3. Add the fish and prawns, add ...

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