Discover the rich flavors of Lekhotloane, a traditional dish from rural regions featuring dried corn cooked with beans and optional meat. This hearty recipe combines simple ingredients for a comforting and nourishing meal. Perfect for those who love exploring authentic, home-cooked dishes, Lekhotloane is a great way to enjoy the robust taste of dried corn and beans in a flavorful stew. 

Ingredients:

- 2 cups dried corn kernels

- 1 cup dried beans (any type you prefer, such as kidney or black beans)

- 1/2 pound beef or lamb (cut into chunks, optional)

- 1 large onion (chopped)

- 3 cloves garlic (minced)

- 1 large tomato (chopped)

- 1 tablespoon vegetable oil

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- 1/2 teaspoon turmeric

- Salt and pepper to taste

- 6 cups water or beef broth

- Fresh cilantro or parsley for garnish (optional)

Instructions:

Soak the Beans: Rinse the dried beans and soak them in water overnight. Drain and set aside. 

Prepare the Corn: Rinse the dried corn kernels and soak them in water for at least 4 hours or overnight. Drain and set aside.

Cook the Meat (if using): In a large pot, heat the vegetable oil over medium heat. Add the meat chunks and brown them on all sides. Remove the meat and set it aside.

Sauté Aromatics: In the same pot, add the chopped onion and garlic. Sauté until the onion becomes translucent.

Add Spices and Tomato: Stir in the ground cumin, paprika, turmeric, salt, and pepper. Cook for a minute until fragrant. Add the chopped tomato and cook for another 5 minutes.

Combine Ingredients: Return the browned meat (if using) to the pot. Add the soaked beans and corn. Pour in the water or beef broth and stir to combine.

Simmer: Bring the mixture to a boil, then reduce the heat to low. Cover and let it simmer for 1.5 to 2 hours, or until the beans and corn are tender. Stir occasionally and add more water if needed.

Adjust Seasoning: Taste and adjust the seasoning with salt and pepper as needed.

Serve: Garnish with fresh cilantro or parsley if desired. Serve hot as a hearty meal on its own or with crusty bread.

Enjoy your traditional Lekhotloane, a comforting dish that brings the flavors of rural cooking right to your table!

Nutritional Values:

Dried Corn:

- Calories: 365

- Protein: 9g

- Carbohydrates: 74g

- Dietary Fiber: 7g

- Fat: 4.7g

- Vitamin C: 0mg

- Iron: 2.7mg

Benefits:

- Rich in Carbohydrates: Provides significant energy.

- High in Fiber: Supports digestive health and helps maintain a healthy weight.

- Contains Antioxidants: Helps combat oxidative stress and inflammation.

- Provides Essential Nutrients: Includes B-vitamins and minerals such as magnesium and phosphorus.

Dried Beans:

- Calories: 339

- Protein: 21g

- Carbohydrates: 63g

- Dietary Fiber: 16g

- Fat: 0.8g

- Vitamin C: 2.5mg

- Iron: 5.1mg

Benefits:

- High in Protein: A great plant-based protein source.

- Rich in Fiber: Promotes digestive health and helps regulate blood sugar levels.

- Low in Fat: Supports heart health.

- Contains Important Minerals: Such as iron, magnesium, and potassium.

Beef or Lamb (if used):

- Calories: 250

- Protein: 26g

- Carbohydrates: 0g

- Fat: 17g

- Vitamin B12: 2.6µg

- Iron: 2.6mg

Benefits:

- High in Protein: Essential for muscle growth and repair.

- Rich in Iron: Helps in the formation of red blood cells and prevents anemia.

- Contains B Vitamins: Supports metabolism and energy production.

Onion:

- Calories: 40

- Protein: 1.1g

- Carbohydrates: 9.3g

- Dietary Fiber: 1.7g

- Fat: 0.1g

- Vitamin C: 8.1mg

- Iron: 0.2mg

Benefits:

- Rich in Antioxidants: Contains compounds like quercetin with anti-inflammatory properties.

- Supports Heart Health: May help lower blood pressure and cholesterol levels.

- Boosts Immune Function: High in vitamin C.

Garlic:

- Calories: 149

- Protein: 6.4g

- Carbohydrates: 33g

- Dietary Fiber: 2.1g

- Fat: 0.5g

- Vitamin C: 31.2mg

- Iron: 1.7mg

Benefits:

- Contains Allicin: Known for antibacterial and antiviral properties.

- Supports Immune Function: Boosts overall immune health.

- May Reduce Blood Pressure: Promotes cardiovascular health.

Tomato:

- Calories: 18

- Protein: 0.9g

- Carbohydrates: 3.9g

- Dietary Fiber: 1.2g

- Fat: 0.2g

- Vitamin C: 14mg

- Iron: 0.5mg

Benefits:

- Rich in Lycopene: An antioxidant that may help reduce the risk of certain cancers.

- Supports Heart Health: Contains potassium and vitamins that benefit cardiovascular health.

- Low in Calories: A great addition to a balanced diet.

Vegetable Oil:

- Calories: 884

- Protein: 0g

- Carbohydrates: 0g

- Fat: 100g (including saturated, monounsaturated, and polyunsaturated fats)

- Vitamin E: 14.8mg

Benefits:

- Provides Essential Fatty Acids: Important for overall health.

- Supports Heart Health: Contains healthy fats that can improve cholesterol levels.

- Contains Vitamin E: An antioxidant that helps protect cells.

Spices (Cumin, Paprika, Turmeric)

Cumin:

 - Calories: 375

 - Protein: 17g

 - Carbohydrates: 44g

 - Fat: 22g

 - Iron: 66.36mg

Paprika:

 - Calories: 282

 - Protein: 14g

 - Carbohydrates: 54g

 - Fat: 12g

 - Vitamin C: 143mg

Turmeric:

 - Calories: 312

 - Protein: 9g

 - Carbohydrates: 67g

 - Fat: 3g

 - Vitamin C: 0.7mg

Benefits:

- Cumin: Aids digestion and has antioxidant and anti-inflammatory properties.

- Paprika: Rich in vitamins A and C with antioxidant benefits.

- Turmeric: Contains curcumin, known for its powerful anti-inflammatory and antioxidant effects.

Incorporating these ingredients into Lekhotloane not only enhances its flavor but also offers a range of health benefits, making it a nutritious and satisfying dish.