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