African Beans in a Tomato Sauce (Mozambique)

African Beans in Tomato Sauce is a flavorful dish hailing from Mozambique. This dish is not only delicious but also rich in history and culture.

History:
African Beans in Tomato Sauce is part of Mozambique’s culinary heritage, reflecting the country’s diverse cultural influences, including Portuguese, Indian, and indigenous African cuisines. It’s a popular and nutritious dish that has been enjoyed for generations.

Components:
Here are the key components you’ll need to prepare this dish:

• 1 cup of dried black-eyed beans (or any beans of your choice)
• 1 onion, finely chopped
• 2 cloves of garlic, minced
• 2 tomatoes, chopped
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1/2 cup of tomato sauce or puree
• 1 teaspoon of paprika
• 1 teaspoon of ground cumin
• 1 teaspoon of ground coriander
• Salt and pepper to taste
• Vegetable oil for cooking
• Fresh cilantro or parsley for garnish (optional)

Steps to Prepare:

1. Soak the Beans: Rinse the dried beans and soak them in water overnight. Drain and rinse again before cooking.

2. Cook the Beans: In a large pot, add the soaked beans and enough water to cover them. Bring to a boil, then reduce the heat and simmer for about 45 minutes to 1 hour or until the beans are tender. Drain and set aside.

3. Prepare the Sauce: In a separate pan, heat some vegetable oil over medium heat. Add the chopped onions and garlic and sauté until they become translucent.

4. Add the Vegetables: Add the chopped tomatoes, red and green bell peppers to the pan. Cook until the vegetables are softened.

5. Season: Stir in the tomato sauce or puree, paprika, ground cumin, ground coriander, salt, and pepper. Let the sauce simmer for about 10 minutes, allowing the flavors to meld together.

6. Combine with Beans: Add the cooked beans to the tomato sauce mixture. Stir well to coat the beans with the flavorful sauce.

7. Simmer: Let the entire mixture simmer for another 15-20 minutes, allowing the beans to absorb the flavors and the sauce to thicken.

8. Serve: African Beans in Tomato Sauce can be served hot. Garnish with fresh cilantro or parsley if desired.

Preparation Time:
The total preparation time for this dish is approximately 2 hours, including soaking the beans and cooking them until they are tender. The active cooking time is around 30-40 minutes.

Enjoy your African Beans in Tomato Sauce, a delightful Mozambican dish that’s not only delicious but also culturally rich!

Certainly! Here are the nutrition facts and some health information for African Beans in Tomato Sauce:

Nutrition Facts (per serving, approximately 1 cup):

• Calories: Around 200-250 kcal
• Protein: Approximately 7-10 grams
• Carbohydrates: Around 35-40 grams
• Dietary Fiber: 8-10 grams
• Fat: 1-2 grams
• Vitamin C: 20-30% of the Daily Value (DV)
• Vitamin A: 10-15% of the DV
• Iron: 10-15% of the DV
• Calcium: 4-6% of the DV

Health Information:

1. Rich in Protein: African Beans in Tomato Sauce is a good source of plant-based protein, making it an excellent choice for vegetarians and vegans.

2. Fiber-Rich: The dish is high in dietary fiber, which aids in digestion and helps keep you feeling full, making it a satisfying meal option.

3. Low in Fat: It’s relatively low in fat, particularly saturated fat, which is beneficial for heart health.

4. Vitamins and Minerals: This dish provides a significant amount of Vitamin C, which is important for immune health, and Vitamin A, which is beneficial for eye health. It also contains iron, contributing to overall iron intake.

5. Nutrient-Dense: African Beans in Tomato Sauce is a nutrient-dense dish, offering a variety of essential nutrients in a single serving.

6. Vegetables: The inclusion of tomatoes and bell peppers in the sauce adds to the overall nutritional value, providing vitamins and antioxidants.

7. Balanced Meal: When served with a side of rice or other grains, this dish can make for a balanced meal that includes carbohydrates, protein, and fiber.

8. Potential Health Benefits: Regular consumption of beans is associated with various health benefits, including improved blood sugar control, reduced risk of heart disease, and better weight management.

Remember that the exact nutrition content can vary based on specific ingredients used and portion sizes, so it’s a good practice to calculate the nutrition facts based on your exact recipe and serving size if you have specific dietary concerns or requirements.