Discover the comforting flavors of Nyekoe, a traditional dish combining beans, maize, and potatoes into a satisfying and nutritious meal. This easy-to-make recipe is perfect for a hearty family dinner, blending wholesome ingredients into a rich and savory dish. Ideal for those seeking a delicious and filling vegetarian option.

Ingredients:

- 1 cup dried beans (any variety), soaked overnight

- 1 cup maize kernels (or 1 can of drained sweetcorn)

- 2 medium potatoes, peeled and diced

- 1 onion, finely chopped

- 2 cloves garlic, minced

- 2 tablespoons vegetable oil

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- 1 teaspoon turmeric powder

- 1 teaspoon salt (adjust to taste)

- ½ teaspoon black pepper

- 4 cups vegetable broth or water

- Fresh parsley or coriander for garnish (optional)

Instructions:

Prepare the Beans:

  - Drain the soaked beans and rinse them under cold water. If using canned beans, skip this step.

Cook the Beans:

  - In a large pot, add the beans and enough water to cover them. Bring to a boil, then reduce heat and simmer for about 1 hour or until beans are tender. Drain and set aside.

Sauté Aromatics:

  - In a large skillet or pot, heat the vegetable oil over medium heat. Add the chopped onion and garlic, and sauté until translucent and fragrant, about 3-4 minutes.

Add Spices:

  - Stir in the cumin, paprika, turmeric, salt, and black pepper. Cook for another minute until the spices are well combined with the onion and garlic.

Combine Ingredients:

  - Add the diced potatoes, maize kernels, and cooked beans to the skillet. Stir well to mix everything together.

Simmer:

  - Pour in the vegetable broth or water, and bring the mixture to a boil. Reduce heat, cover, and let simmer for about 20-25 minutes, or until the potatoes are tender and the flavors have melded together.

Serve:

  - Taste and adjust seasoning if necessary. Garnish with fresh parsley or coriander if desired. Serve hot as a main dish or a hearty side.

Enjoy your Nyekoe, a delightful and filling meal perfect for any occasion!

Nutritional Value:

Beans:

 - Calories: 225

 - Protein: 15g

 - Carbohydrates: 40g

 - Fiber: 13g

 - Fat: 1g

Benefits:

 - High in protein, which is essential for muscle repair and growth.

 - Rich in fiber, aiding in digestive health and weight management.

 - Good for heart health due to high soluble fiber, which helps reduce cholesterol levels.

Maize (Corn):

 - Calories: 143

 - Protein: 5g

 - Carbohydrates: 31g

 - Fiber: 4g

 - Fat: 2g

Benefits:

 - Rich in B vitamins, including B6 and folate, important for energy production and cell growth.

 - Contains antioxidants like lutein and zeaxanthin, beneficial for eye health.

Potatoes:

 - Calories: 130

 - Protein: 3g

 - Carbohydrates: 30g

 - Fiber: 2g

 - Fat: 0g

Benefits:

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

 - Contains potassium, helping regulate blood pressure and maintain heart health.

 - Provides a quick energy source through carbohydrates.

Onion:

 - Calories: 44

 - Protein: 1g

 - Carbohydrates: 10g

 - Fiber: 2g

 - Fat: 0g

Benefits:

 - Rich in antioxidants such as quercetin, with anti-inflammatory and antioxidant properties.

 - Supports the immune system with its vitamin C content and other beneficial compounds.

Garlic:

 - Calories: 4

 - Protein: 0.2g

 - Carbohydrates: 1g

 - Fiber: 0.1g

 - Fat: 0g

Benefits:

 - Has antimicrobial and antiviral properties.

 - Supports heart health by helping to reduce blood pressure and cholesterol levels.

Vegetable Oil:

 - Calories: 120

 - Protein: 0g

 - Carbohydrates: 0g

 - Fat: 14g

Benefits:

 - Provides healthy fats, depending on the type of vegetable oil used.

 - Source of vitamin E, which acts as an antioxidant.

Spices (Cumin, Paprika, Turmeric):

 - Cumin: Calories 8, Carbs 1g, Fat 0.4g, Protein 0.4g

 - Paprika: Calories 6, Carbs 1g, Fat 0.3g, Protein 0.3g

 - Turmeric: Calories 8, Carbs 1.5g, Fat 0.2g, Protein ~0.2g

Benefits:

 - Turmeric contains curcumin, which has strong anti-inflammatory and antioxidant effects.

 - Cumin aids in digestion and helps alleviate symptoms of indigestion.

 - Paprika can help boost metabolism due to its capsaicin content.

Each ingredient in Nyekoe contributes to its overall flavor and nutritional value, making it a well-balanced and beneficial meal.