Beans is one of my favourite dishes. I think this has a little bit to do with my dad. He is diabetic and he has a limited amount of dishes he can consume so beans became his best meal. I am certain it was even before diabetes reared its ugly head however, I grew up eating a lot of beans and I loved it. I even heard that eating beans could help you grow taller. So any opportunity to eat beans, I jumped at it. Sometimes as a kid, when i finished my plate, I stood in front of the mirror to check if I had grown. Ahh the good ol’ days. Adalu is a beans based dish but with a variation of corn added to it. It makes for an interesting twist because it makes the meal a balanced diet. Corn has a good amount of carbohydrate and it’s also a vegetable so it has other vitamins. The beans is the protein content and the tomato I add to the beans is a good source of vitamin C amongst other ingredients. It’s also a great dish if you are on a diet as you don’t have to opt for heavy carbohydrate content, the corn would be sufficient. Hope you enjoy the recipe.
Ingredients (Serves 2-3 people) – small portions
1 cup of beans
1/2 cup of corn kernels ( you can use the canned corn or boil fresh corn and shred)
1 large tomato
1/2 red bell pepper( tatashe)
2 small scotch bonnet peppers (ata rodo) – vary this amount if you don’t like spicy food
1/4 bulb of onions
1 Seasoning Tablet
1/2 teaspoon of salt – vary according to taste
1/2 teaspoon of dry pepper
1 cooking spoon of Palm oil
If you are using the fresh corn on the cobs, boil them at this time.
Pick your beans, wash and boil till semi-soft.
Whilst the beans is boiling, blend your tomato, bell pepper and scotch bonnet pepper and boil to remove any excess water.
Chop your onions and add to the beans when it’s soft. Add the tomato mix to the beans and season with the salt, pepper and seasoning cube.
Once the sauce is thick and almost drying, add the corn and stir in then add the palm oil and lower the heat to simmer.
Serve as a standalone dish or supplement with other carbohydrates.