A Balanced Combo: Beans And Corn In Fish-Vegetable Sauce
By Toyin
Growing up I ate a lot of beans. Not that I liked it, but my parents were convinced there was nothing more nutritious than beans. There was beans in the rice, in the yam porridge, potato porridge, almost in everything except soups. I just had to like beans. Food tasted unnatural if there weren’t beans in it. In boarding school the days we are served beans in the morning, I would plead with the cooks to save me some so i could add it to my rice in the afternoon. It wasn’t long before I earned the nickname Ewa Toyin, coined from Ewa goin, serious pun intended.
This dish is a perfect balanced diet: Carbohydrates, proteins, vitamins, mineral salts, fats and oil are all contained therein. It is probably one of the cheapest balanced diet and perfect for growing children and adolescents alike.
INGREDIENTS
~1 cup of beans
~4 ears of cooked fresh corn or 2 cans of sweet corn
cooked corn
~1 large onion chopped
~4 fresh peppers ground
~1 roasted fish, cleaned and bones removed.
roasted fish
~1/4 of a handful crayfish ground. Crayfish can be ground with the peppers
~Green Vegetables (Amaranth) washed and chopped
~2 stock cubes
~Salt to taste
METHOD
1) Cook beans in large amount of water till they are soft. It takes about 45 minutes when cooking with high heat. Drain the cooked beans of water.
boiling beans
2) Cook fresh corn. This step can be skipped if using canned corn or better still, cooked corn can easily be purchased by the roadside.
3) Heat a pot over a stove. Add 1/2 of 300 ml-cup of palm oil. Allow palm oil to get very hot.
pal oil gets very hot
4) Add chopped onions and fry for 2 minutes.
onion frying
5) Add ground pepper, crayfish, and stock cubes. Stir and keep frying for about 1 minute.
crayfish and pepper in oil
6) Put in the roasted fish and fry for 1 minute
7) Now set down the pot and pour in the chopped Greens. Stir to mix in the sauce.
stirring greens into the sauce
8) Pour in the cooked beans and corn. Stir in to mix thoroughly. Add 1/5 cup of water or 80mls of water. Now place pot back on fire and cook for 1 minute.
Beans and corn
Your balanced diet is ready. A glass of cold orange juice goes well with it. Grab a glass!
terin recipes 
Yummy hmmmmm,taste of goodlife
Wow! It’s good to be able to show my children what cooked corn and beans looks like. I had this as a kid and decided to have my own kids experience it. Thanks for posting this because tonight they’ve asked I use your recipe for dinner.