Red beans - one of the richest foods

When the beans are soft, I set it aside and heat one teaspoon of olive oil, before throwing in minced garlic, chopped onion and green peppers. I allow this to saute before adding some tomato ketchup and then I throw in the cooked beans. This dish is delightful with rice, bread or roti.

One can also make soup with red beans and also add tofu or soya chunks to add different flavours to the pot. This very healthy bean can also be made into patties, they can be frozen and eaten at a later date.

Red bean is one of the foods richest in antioxidants, even richer than blueberries or cherries. It contains folic acid, calcium, iron, potassium, zinc, copper fibre and protein. A cup of red beans provides half the daily requirement of fibre, which not only keeps the digestive system healthy, eases digestion and prevents constipation, but reduces cholesterol levels – thereby lowering the risks associated with cardiovascular disease – and regulates blood sugar levels.

Red beans is a wonderful source of iron, low in calories and fat and a healthy alternative to meat since it is an excellent source of protein. Pregnant women, children and teenagers need especially high intakes of iron, and a cup of red beans has 30 percent of the daily requirement.

Research also shows the consumption of red beans stimulates attention and memory, is particularly beneficial during periods of intellectual overload, eliminates insomnia and combats depression, fatigue and anxiety.

Try these red beans recipes.

Red beans and chunks

1 cup of red beans (boiled)

1 pk of dark-coloured soya chunks

1 tsp of sugar

1 tsp of minced ginger

2 cloves of garlic (minced)

1 small onion (chopped)

1 green pepper

2 tsp of green seasoning (available in the groceries)

Salt to taste

2 tsp of olive oil

1/2 cup of vegetable stock

Method:

Put the soya in piping hot water to soak for 15 minutes. Drain then season with green seasoning, ginger and salt. Set aside. Heat the oil before adding the sugar to melt into a brown and foamy mixture. Then throw in the soya and turn until its covered with the melted sugar then add the red beans and the garlic, onions, pepper and a bit more salt. Add the vegetable stock and allow to cook for fifteen minutes and the dish is ready.

Red Bean Patties

1cup of red beans (boiled and drained)

1 cup of all purpose flour

2 stalks of celery (minced)

2 stalks of chive (minced)

2 cloves of garlic (minced)

1tbls of olive oil

2 tsp of power milk (full cream)

Salt and pepper to taste

1 cup of cold water

Method:

Grind the red bean in the food processor and set aside. Then sift the flour, before adding the milk. Then add the celery, chive, garlic, onions, salt and pepper to the flours. Mix this together and add the minced red beans. Knead this together with the water until it forms a soft dough. Heat the oil in an iron pot. Then form small patties with this mixture and fry for two minutes on each side. This can be served with rice or roti.