Discover the rich flavors of Likhobe Tsa Ntja, a beloved traditional dish made from beans and maize. This popular recipe, cherished in rural communities, combines hearty ingredients for a comforting and nutritious meal. Follow our step-by-step guide to prepare this authentic dish and enjoy a taste of tradition.

Ingredients:

- 2 cups dried beans (such as black beans or kidney beans)

- 2 cups maize (corn kernels), fresh or dried

- 1 large onion, chopped

- 2 cloves garlic, minced

- 1 large tomato, chopped

- 1 green bell pepper, chopped

- 1 tablespoon vegetable oil

- 1 teaspoon paprika

- 1 teaspoon ground cumin

- Salt and pepper to taste

- 4 cups water or vegetable broth

- Fresh herbs (optional, for garnish)

Instructions:

Prepare the Beans:

  - If using dried beans, soak them in water overnight. Drain and rinse before cooking. If using canned beans, rinse and drain them.

Cook the Maize:

  - If using dried maize, soak it overnight and cook it in boiling water for about 1 hour or until tender. If using fresh maize, skip this step.

Cook the Beans:

  - In a large pot, heat the vegetable oil over medium heat. Add the chopped onions and garlic, and sauté until softened.

Add Vegetables:

  - Add the chopped tomato and green bell pepper to the pot. Cook for a few minutes until the vegetables begin to soften.

Season:

  - Stir in the paprika and ground cumin. Season with salt and pepper to taste.

Combine Ingredients:

  - Add the soaked or canned beans and cooked maize to the pot. Pour in the water or vegetable broth. Stir to combine.

Simmer:

  - Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for about 30 minutes, or until the beans are tender and the flavors are well combined.

Garnish and Serve:

  - Garnish with fresh herbs if desired. Serve hot as a hearty main dish or side.

Enjoy the traditional flavors of Likhobe Tsa Ntja with your family and friends!

Nutritional Values:

Dried Beans (Black Beans or Kidney Beans):

 - Calories: 225

 - Protein: 15 grams

 - Carbohydrates: 40 grams

 - Fiber: 13 grams

 - Fat: 1 gram

 - Iron: 3.6 mg (20% DV)

 - Folate: 256 mcg (64% DV)

Benefits:

 - High in Protein: Great source of plant-based protein, essential for muscle repair and growth.

 - Rich in Fiber: Supports digestive health and helps maintain healthy blood sugar levels.

 - Iron-Rich: Supports oxygen transport and prevents anemia.

 - Folate: Important for cell division and proper fetal development during pregnancy.

Maize (Corn Kernels):

 - Calories: 143

 - Protein: 4 grams

 - Carbohydrates: 31 grams

 - Fiber: 3.5 grams

 - Fat: 2 grams

 - Vitamin C: 8.4 mg (14% DV)

 - Magnesium: 37 mg (9% DV)

Benefits:

 - Good Source of Carbohydrates: Provides energy and supports overall body function.

 - Rich in Fiber: Aids digestion and promotes a healthy gut.

 - Vitamin C: Supports the immune system and acts as an antioxidant.

 - Magnesium: Important for muscle and nerve function, as well as bone health.

Onion:

 - Calories: 44

 - Protein: 1 gram

 - Carbohydrates: 10 grams

 - Fiber: 1.9 grams

 - Fat: 0 grams

 - Vitamin C: 8.1 mg (13% DV)

 - Folate: 30 mcg (8% DV)

Benefits:

 - Antioxidants: Contains compounds like quercetin that help combat oxidative stress.

 - Anti-inflammatory: May help reduce inflammation and support heart health.

 - Supports Immune Health: Vitamin C helps boost the immune system.

Garlic:

 - Calories: 4

 - Protein: 0.2 grams

 - Carbohydrates: 1 gram

 - Fiber: 0.1 grams

 - Fat: 0 grams

 - Vitamin C: 1 mg (2% DV)

 - Manganese: 0.1 mg (5% DV)

Benefits:

 - Anti-inflammatory and Antioxidant: Contains allicin, which has anti-inflammatory and antioxidant properties.

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

 - Boosts Immunity: Supports overall immune function.

Tomato:

 - Calories: 22

 - Protein: 1 gram

 - Carbohydrates: 5 grams

 - Fiber: 1.5 grams

 - Fat: 0 grams

 - Vitamin C: 16 mg (27% DV)

 - Lycopene: 2573 mcg

Benefits:

 - Rich in Antioxidants: Lycopene helps protect cells from damage and supports heart health.

 - Vitamin C: Enhances immune function and skin health.

 - Low in Calories: Ideal for maintaining a healthy weight.

Green Bell Pepper:

 - Calories: 24

 - Protein: 1 gram

 - Carbohydrates: 6 grams

 - Fiber: 2 grams

 - Fat: 0 grams

 - Vitamin C: 95 mg (159% DV)

 - Vitamin A: 1,089 IU (22% DV)

Benefits:

 - High in Vitamin C: Supports immune function and skin health.

 - Rich in Antioxidants: Contains various antioxidants that may reduce the risk of chronic diseases.

 - Low in Calories: Suitable for weight management and overall health.

Vegetable Oil:

 - Calories: 120

 - Protein: 0 grams

 - Carbohydrates: 0 grams

 - Fiber: 0 grams

 - Fat: 14 grams (mostly unsaturated fats)

 - Vitamin E: 1.9 mg (13% DV)

Benefits:

 - Source of Healthy Fats: Provides essential fatty acids that support heart health.

 - Vitamin E: Acts as an antioxidant and supports skin health.

Paprika:

 - Calories: 6

 - Protein: 0.3 grams

 - Carbohydrates: 1.2 grams

 - Fiber: 0.6 grams

 - Fat: 0.3 grams

 - Vitamin A: 1,445 IU (29% DV)

 - Vitamin C: 1.4 mg (2% DV)

Benefits:

 - Rich in Vitamin A: Supports vision health and immune function.

 - Contains Antioxidants: Helps protect cells from damage.

 - Anti-inflammatory Properties: May help reduce inflammation.

Ground Cumin:

 - Calories: 8

 - Protein: 0.4 grams

 - Carbohydrates: 1 gram

 - Fiber: 0.6 grams

 - Fat: 0.4 grams

 - Iron: 0.9 mg (5% DV)

Benefits:

 - Supports Digestion: Known to aid in digestion and reduce symptoms of indigestion.

 - Rich in Iron: Contributes to healthy red blood cells and prevents anemia.

Enjoy the diverse flavors and health benefits of this traditional dish!