Smoke Fish and Vegetable

This dish, like any other legume dish is very high in essential nutrients such as protein and iron.  Additionally beans are good sources of niacin and of pantothenic acid, tow fundamental nutritional ingredients for good health skin

Equipment for Cooking

Cooking gas, kerosene stove or firewood.

Knife

Spoon

Cutting Board

Plates

Pots.

Ingredients

Beans 4kg.

Smoke fish (2 medium size)

Pumpkin leaves or spinach (small bundle)

Fresh pepper (5 medium sizes)

Onion (2 medium size)

Palm oil

Knorr (2) or Maggi cube (2)

Water (2 litres)

Salt to taste

Method of Cooking

Put pot on fire and add enough water.

Soak beans for an hour and pour in already boiling water.

Season the smoked fish with onion, knorr or maggi cube.

Wash and shred vegetable.

Cut the onion and pepper then chop or grind together.

Heat the red oil in a frying pan and add the gridded onion and pepper, seasoned fish and vegetable.

Allow to cook for Twenty Minutes

Add the mixture to the boiled and tender beans.

Stir and simmer for about five minutes

Remove and serve

Nutrition Value of Ingredient

Beans:      Rich in protein, vegetable fibre, folates, iron and provitamin A, C and fats.

Vegetable:      It is rich in Vitamin C, A, Magnesiu, Iron, Folic acid or folate

Smoke Fish:      Rich in protein, Vitamin A and D. Fish fat are easily digested.

Onion/Pepper:      Very rich in vegetable fibre and potasium. it also contain small amount of vitamins

NATIVE AFRICAN VEGETABLE SOUP

Vegetable soup is the well know to the western people of Nigeria popularly know as Yoruba.

This vegetable soup which is been cook with different spice to add taste can be achieve through a variety of vegetables.

What is vegetable? It is a plant or part of plant used as food, typically as accompainment to meat or fish. There are about six types of vegetable in Yoruba language but two are mainly used for cooking. These two are Tete and Shoko vegetable.

Ingredient for cooking (4 serving)

Vegetable leaf (Shoko) enough quantity

Crayfish

Dried Fish

Meat or Fresh Fish

Red pepper

Onions (enough to taste)

Locust Beans

Maggi

Salt

Palm oil

Cooking Method (Serving of 6)

Pluck and cut vegetable into desire shape and sizes.

If using meat, boil the meat with dry fish and add source to taste

Boil for about 3 minutes then wash and keep for later

Wash and chop pepper, onion to your desire.

Put cooking pot on Stove or Gas and allow the pot to dry then add Palm oil into cooking pot.

Allow oil to boil for about 2 minutes then slice onion and allow to stay about 1 minute

Then add your chopped pepper and onion alongwith locust beans, crayfish, the boiled meat and add source to taste.

Allow to cook for about 10 minutes then add the boiled / washed vegetable.

Still together.

Leave on fire to cook for about 10 minutes.

Hmmmmmm . ............... taste  real great, our vegetable is ready.

As an African person, you can use the Vegetable Soup to eat either Eba, Amala or Fufu (made from Cassava substance) or you can use it with Yam or Agidi (Agidi is made from Corn Maize)

I hope this recipient is helpful

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