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.