Discover the authentic taste of Likhobe Tsa Poone, a traditional dish made with corn and beans. This versatile recipe is perfect as a hearty side or a satisfying main course. Learn how to prepare this classic dish with our easy-to-follow recipe and enjoy a flavorful and nutritious meal.

Ingredients:

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

- 1 cup corn kernels (fresh, frozen, or canned)

- 1 large onion, chopped

- 2 cloves garlic, minced

- 1 bell pepper, chopped

- 2 tablespoons vegetable oil

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- 1/2 teaspoon turmeric

- 1/2 teaspoon chili powder (optional, for heat)

- Salt and black pepper to taste

- 4 cups vegetable or chicken broth

- 1 tablespoon chopped fresh cilantro (for garnish)

Instructions:

Prepare the Beans:

  - Rinse the dried beans and soak them overnight in plenty of water. Drain and rinse again. (Alternatively, use canned beans for a quicker preparation.)

Cook the Beans:

  - In a large pot, add the soaked beans and cover with fresh water. Bring to a boil, then reduce heat and simmer for about 1-1.5 hours, or until beans are tender. Drain and set aside.

Cook the Vegetables:

  - In a large skillet, heat the vegetable oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.

  - Add the minced garlic and bell pepper to the skillet. Cook for another 3 minutes, until the bell pepper is tender.

Combine Ingredients:

  - Stir in the ground cumin, paprika, turmeric, and chili powder (if using). Cook for 1 minute to allow the spices to bloom.

  - Add the corn kernels and cooked beans to the skillet. Pour in the broth and bring to a simmer.

Simmer and Season:

  - Let the mixture simmer for 15-20 minutes, or until the flavors meld together and the dish thickens slightly. Season with salt and black pepper to taste.

Serve:

  - Garnish with chopped fresh cilantro and serve hot as a main dish or a side.

Enjoy your Likhobe Tsa Poone with your favorite accompaniments!

Nutritional Values:

Dried Beans:

- Calories: 225

- Protein: 15.3 grams

- Carbohydrates: 40.4 grams

- Fiber: 13.1 grams

- Fat: 0.9 grams

Benefits:

- High in protein, making them an excellent plant-based protein source.

- Rich in fiber, which supports digestive health and helps maintain healthy blood sugar levels.

- Provides essential vitamins and minerals, including iron, magnesium, and folate.

Corn Kernels:

- Calories: 143

- Protein: 4.7 grams

- Carbohydrates: 31 grams

- Fiber: 3.6 grams

- Fat: 2.2 grams

Benefits:

- High in antioxidants like lutein and zeaxanthin, which support eye health.

- Good source of vitamins, including vitamin C and B vitamins.

- Provides complex carbohydrates for sustained energy.

Onion:

- Calories: 44

- Protein: 1 gram

- Carbohydrates: 10 grams

- Fiber: 2 grams

- Fat: 0.1 grams

Benefits:

- Rich in antioxidants, including quercetin and sulfur compounds, which have anti-inflammatory properties.

- Supports immune health due to high vitamin C content and other nutrients.

Garlic:

- Calories: 4

- Protein: 0.2 grams

- Carbohydrates: 1 gram

- Fiber: 0.1 grams

- Fat: 0 grams

Benefits:

- Contains allicin, which has antibacterial and antiviral properties.

- Helps reduce cholesterol levels and supports cardiovascular health.

Bell Pepper:

- Calories: 24

- Protein: 1 gram

- Carbohydrates: 6 grams

- Fiber: 2 grams

- Fat: 0.2 grams

Benefits:

- High in vitamin C, which supports immune health and skin integrity.

- Contains antioxidants like beta-carotene that help protect cells.

Vegetable Oil:

- Calories: 120

- Protein: 0 grams

- Carbohydrates: 0 grams

- Fiber: 0 grams

- Fat: 14 grams (mostly unsaturated fats)

Benefits:

- Provides essential fatty acids that support heart health.

- Contains vitamin E, which acts as an antioxidant and helps protect cells.

Cumin:

- Calories: 8

- Protein: 0.4 grams

- Carbohydrates: 1 gram

- Fiber: 0.5 grams

- Fat: 0.4 grams

Benefits:

- Improves digestion and reduces bloating.

- Contains antioxidants that protect cells from damage.

Paprika:

- Calories: 6

- Protein: 0.3 grams

- Carbohydrates: 1 gram

- Fiber: 0.5 grams

- Fat: 0.3 grams

Benefits:

- Rich in vitamin A, which supports vision health and immune function.

- Contains capsaicin, which can help reduce inflammation.

Turmeric:

- Calories: 8

- Protein: 0.3 grams

- Carbohydrates: 1.4 grams

- Fiber: 0.7 grams

- Fat: 0.2 grams

Benefits:

- Contains curcumin, which has powerful anti-inflammatory effects.

- Helps protect cells from oxidative damage.

Chili Powder (optional):

- Calories: 6

- Protein: 0.3 grams

- Carbohydrates: 1 gram

- Fiber: 0.5 grams

- Fat: 0.3 grams

Benefits:

- Contains capsaicin, which can help increase metabolism.

- Provides vitamins A and C.

Salt and Black Pepper:

Benefits:

- Salt enhances flavor but should be used in moderation to avoid excessive sodium intake.

- Black pepper contains piperine, which may enhance nutrient absorption and has antioxidant properties.

These ingredients come together to create a nutritious and flavorful dish, contributing to overall health and well-being.