Discover the authentic taste of Bhadza, a flavorful dish featuring fresh, young corn cooked with tender beans. Perfect as a hearty side or a light main course, this traditional recipe combines nutritious ingredients for a delicious and satisfying meal. Explore the easy-to-follow steps and savor a taste of wholesome comfort food with this unique and vibrant recipe.

Ingredients:

- 2 cups fresh young corn kernels (or frozen if fresh isn't available)

- 1 cup beans (such as kidney beans, black beans, or chickpeas), cooked and drained

- 1 onion, finely chopped

- 2 cloves garlic, minced

- 1 medium tomato, diced

- 1 tablespoon olive oil

- 1 teaspoon cumin seeds

- 1/2 teaspoon turmeric powder

- 1 teaspoon paprika

- 1/2 teaspoon ground coriander

- Salt and pepper to taste

- Fresh cilantro or parsley for garnish (optional)

Instructions:

Heat Oil: In a large pan, heat the olive oil over medium heat. Add the cumin seeds and let them sizzle for a few seconds until fragrant.

Sauté Aromatics: Add the chopped onion to the pan and sauté until translucent. Stir in the minced garlic and cook for another minute.

Add Tomato: Incorporate the diced tomato into the pan. Cook until the tomato softens and blends with the onion and garlic.

Spice It Up: Add the turmeric powder, paprika, and ground coriander. Stir well to coat the mixture with the spices.

Cook Corn and Beans: Add the fresh corn kernels and cooked beans to the pan. Mix everything together and cook for about 10-15 minutes, or until the corn is tender and the flavors are well combined.

Season and Serve: Season with salt and pepper to taste. Garnish with fresh cilantro or parsley if desired. Serve hot as a side dish or a light main course.

Enjoy your delicious Bhadza, a perfect blend of fresh corn and beans!

Nutritional Values

Fresh Young Corn Kernels (2 cups)

 - Calories: 132 kcal

 - Carbohydrates: 31g

 - Protein: 3g

 - Fat: 1g

 - Fiber: 4g

Benefits:

 - Provides essential carbohydrates for energy.

 - High in fiber, aiding in digestion and maintaining bowel health.

 - Contains vitamins such as B vitamins and minerals like magnesium and potassium.

Beans (1 cup, cooked and drained)

 - Calories: 225 kcal

 - Carbohydrates: 40g

 - Protein: 15g

 - Fat: 0.9g

 - Fiber: 13g

Benefits:

 - Excellent source of plant-based protein and fiber.

 - Rich in iron, magnesium, and folate.

 - Helps in stabilizing blood sugar levels and promoting heart health.

Onion (1, finely chopped)

 - Calories: 44 kcal

 - Carbohydrates: 10g

 - Protein: 1g

 - Fat: 0.1g

 - Fiber: 2g

Benefits:

 - Contains antioxidants like quercetin, which may reduce inflammation.

 - Provides vitamins C and B6, supporting immune health and metabolism.

 - Adds flavor to dishes with minimal calories.

Garlic (2 cloves, minced)

 - Calories: 4 kcal

 - Carbohydrates: 1g

 - Protein: 0.2g

 - Fat: 0g

Benefits:

 - Known for its potential cardiovascular benefits and anti-inflammatory properties.

 - May support immune health and reduce the risk of certain chronic diseases.

 - Adds depth of flavor to recipes.

Tomato (1, diced)

 - Calories: 22 kcal

 - Carbohydrates: 5g

 - Protein: 1g

 - Fat: 0.2g

 - Fiber: 1g

Benefits:

 - Rich in lycopene, an antioxidant associated with reduced cancer risk.

 - Provides vitamins A and C, which support skin health and immune function.

 - Adds moisture and flavor to dishes.

Olive Oil (1 tablespoon)

 - Calories: 120 kcal

 - Fat: 14g (of which 2g is saturated fat)

Benefits:

 - Contains monounsaturated fats that may support heart health.

 - Provides antioxidants such as vitamin E and polyphenols.

 - Enhances flavor and helps with cooking.

Cumin Seeds (1 teaspoon)

 - Calories: 8 kcal

 - Carbohydrates: 1g

 - Protein: 0.4g

 - Fat: 0.5g

Benefits:

 - May aid in digestion and have antimicrobial properties.

 - Contains iron and other minerals important for overall health.

 - Adds a warm, earthy flavor to dishes.

Turmeric Powder (1/2 teaspoon)

 - Calories: 8 kcal

 - Carbohydrates: 1.4g

 - Protein: 0.2g

 - Fat: 0.2g

Benefits:

 - Contains curcumin, which has anti-inflammatory and antioxidant properties.

 - May support joint health and improve digestion.

 - Adds color and flavor to recipes.

Paprika (1 teaspoon)

 - Calories: 6 kcal

 - Carbohydrates: 1.4g

 - Protein: 0.2g

 - Fat: 0.2g

Benefits:

 - Provides vitamin A, which supports vision and immune health.

 - Adds a mild, smoky flavor and vibrant color to dishes.

 - Contains antioxidants that may help reduce inflammation.

Ground Coriander (1/2 teaspoon)

 - Calories: 6 kcal

 - Carbohydrates: 1.1g

 - Protein: 0.2g

 - Fat: 0.3g

Benefits:

 - Contains antioxidants and essential oils that may have anti-inflammatory properties.

 - Supports digestive health and can aid in managing blood sugar levels.

 - Adds a citrusy, slightly sweet flavor to dishes.

Salt (to taste)

 - Sodium: 2,300mg (daily recommended limit)

Benefits:

 - Enhances the flavor of dishes.

 - Essential for maintaining fluid balance and nerve function.

 - Should be used in moderation to avoid health issues related to high sodium intake.

Pepper (to taste)

 - Calories: 6 kcal

 - Carbohydrates: 1.4g

 - Protein: 0.2g

 - Fat: 0.2g

Benefits:

 - Contains piperine, which may enhance nutrient absorption and provide antioxidant benefits.

 - Adds a spicy kick and enhances the flavor profile of the dish.

Fresh Cilantro or Parsley (for garnish, optional)

 - Calories: 1 kcal

 - Carbohydrates: 0.2g

 - Protein: 0.1g

 - Fat: 0g

Benefits:

 - Adds fresh flavor and can aid digestion.

 - Contains vitamins A, C, and K, and antioxidants.

 - Enhances the visual appeal of the dish.

This combination of ingredients creates a flavorful, nutrient-rich dish with a variety of health benefits. Fresh corn and beans provide essential nutrients and protein, while spices and herbs add flavor and additional health benefits.

kiro

i'm just try to cook new things.

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