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.
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