Indulge in the vibrant flavors of Haiti with this traditional dish, Legume with Diri Kole. A medley of seasonal vegetables, including eggplant, cabbage, carrots, and spinach, are simmered to perfection in a savory tomato-based sauce, then served alongside fragrant Diri Kole, a staple Haitian rice and bean dish. Each bite offers a symphony of textures and tastes, embodying the rich cultural heritage and culinary prowess of Haiti. Whether enjoyed as a comforting meal at home or shared during festive gatherings, Legume with Diri Kole promises a delightful journey through Haitian cuisine.

here's a recipe for Legume with Diri Kole:

Ingredients:

For the Legume:

  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 eggplant, diced
  • 1 carrot, sliced
  • 1 small cabbage, chopped
  • 2 cups spinach, chopped
  • 2 cups vegetable broth
  • 1 cup tomato sauce
  • 1 teaspoon thyme
  • Salt and pepper to taste

For the Diri Kole:

  • 1 cup long-grain rice
  • 1 cup kidney beans (precooked or canned)
  • 2 cups water
  • 1 tablespoon vegetable oil
  • Salt to taste

Instructions:

Prepare the Diri Kole:

1- Rinse the rice under cold water until the water runs clear.

2- In a pot, combine the rice, kidney beans, water, vegetable oil, and salt.

3- Bring to a boil, then reduce the heat to low, cover, and simmer for 18-20 minutes, or until the rice is cooked and the water is absorbed. Remove from heat and let it sit covered for 5 minutes before fluffing with a fork.

Prepare the Legume:

1- Heat the olive oil in a large pot over medium heat. Add the onions and garlic, and sauté until translucent.

2- Add the diced eggplant and carrot, and cook for about 5 minutes, until they start to soften.

3- Stir in the chopped cabbage and spinach, and cook for another 5 minutes.

4- Pour in the vegetable broth and tomato sauce. Add thyme, salt, and pepper to taste. Stir well to combine.

5- Bring the mixture to a simmer, then reduce the heat to low. Cover and cook for about 20-25 minutes, stirring occasionally, until the vegetables are tender and the flavors have melded together.

Serve:

1- Spoon the Legume over a serving of Diri Kole. Serve hot and enjoy the delicious flavors of Haitian cuisine!

Feel free to adjust the seasoning and vegetables according to your taste preferences. Enjoy your Legume with Diri Kole!

Nutritional Values:

Here's an approximate nutritional breakdown for the ingredients used in the recipe:

For the Legume:

Olive oil (2 tablespoons):

  • Calories: 239
  • Fat: 27g
  • Carbohydrates: 0g
  • Protein: 0g

benefits:Rich in monounsaturated fats which can help reduce the risk of heart disease.

Onion (1 medium):

  • Calories: 44
  • Fat: 0.1g
  • Carbohydrates: 10.4g
  • Protein: 1.2g

benefits:Contains antioxidants and anti-inflammatory compounds, and may help improve heart health and lower blood sugar levels.

Garlic (3 cloves):

  • Calories: 13
  • Fat: 0.1g
  • Carbohydrates: 3g
  • Protein: 0.6g

benefits:Has antimicrobial properties, may help boost the immune system, and can contribute to heart health.

Eggplant (1 medium):

  • Calories: 20
  • Fat: 0.2g
  • Carbohydrates: 4.7g
  • Protein: 0.8g

benefits:High in fiber, antioxidants, and vitamins, and may help improve digestion and lower the risk of heart disease.

Carrot (1 medium):

  • Calories: 25
  • Fat: 0.1g
  • Carbohydrates: 6g
  • Protein: 0.6g

benefits:Excellent source of beta-carotene, vitamins, and minerals, which are beneficial for eye health and immune function.

Cabbage (1 small head):

  • Calories: 90
  • Fat: 0.4g
  • Carbohydrates: 20.9g
  • Protein: 5.4g

benefits:Rich in vitamins C and K, fiber, and antioxidants, and may help support digestion and reduce inflammation.

Spinach (2 cups, chopped):

  • Calories: 14
  • Fat: 0.2g
  • Carbohydrates: 2.2g
  • Protein: 1.7g

benefits:Packed with vitamins, minerals, and antioxidants, and may help improve eye health, boost immunity, and support bone health.

Vegetable broth (2 cups):

  • Calories: 20
  • Fat: 0.2g
  • Carbohydrates: 4g
  • Protein: 1g

benefits:Low in calories and fat, and provides hydration and nutrients from vegetables.

Tomato sauce (1 cup):

  • Calories: 74
  • Fat: 0.5g
  • Carbohydrates: 17.3g
  • Protein: 3.5g

benefits:Contains lycopene, vitamins, and minerals, and may help protect against certain cancers and support heart health.

Thyme (1 teaspoon):

  • Calories: 3
  • Fat: 0.1g
  • Carbohydrates: 0.7g
  • Protein: 0.1g

benefits:Contains antioxidants and has antimicrobial properties, and may help boost immunity and support respiratory health.

For the Diri Kole:

Long-grain rice (1 cup, uncooked):

  • Calories: 205
  • Fat: 0.4g
  • Carbohydrates: 44.5g
  • Protein: 4.3g

benefits:Provides carbohydrates for energy and fiber for digestion, and is a staple food in many cultures.

Kidney beans (1 cup, canned, drained and rinsed):

  • Calories: 225
  • Fat: 1g
  • Carbohydrates: 40g
  • Protein: 15g

benefits:Rich in protein, fiber, vitamins, and minerals, and may help support heart health, regulate blood sugar levels, and promote weight loss.

Vegetable oil (1 tablespoon):

  • Calories: 120
  • Fat: 14g
  • Carbohydrates: 0g
  • Protein: 0g

benefits:Contains healthy fats, vitamin E, and antioxidants, and may help reduce inflammation and support heart health.

These values are approximate and may vary depending on factors such as brand, specific variety of ingredients used, and preparation methods.

kirolos
i'm just try to cook new things.

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