BROWN BEANS STIR FRY
Hello and welcome my beautiful readers.
My name
is Hapsy Ibrahim-Mahmud and I am going to show you how to make an amazing Brown Beans Stir Fry. Also known as
Honey Beans, Brown Beans health benefits have been found to be higher than that
of white (black eye)beans and black beans. A lot of people don't like eating
beans, but with this recipe, I have had "Non
beans eating” folks descend on their plates! I am certain you'll impress your
"I don't eat
beans people" too. (It's not like they’re allergic!) Besides, the
benefits of brown beans out weight the taste of it. For those trying to lose
weight, this is for you.
So...
You will need:
·
2cups
of brown beans or Honey beans(This recipe will be 4 as a main dish and 8 as a side dish)
·
1/4
kilo of mince beef
·
Chopped
spring onions, red peppers & sweet peppers.
·
Sliced
carrots
·
2
cooking of soya oil
·
Seasoning
cube of choice & dry ground ginger
·
Thyme
(abt a 1tsp) and salt to taste.
The 1st thing you
want to do is cook the beans. Cook the beans with a pinch of salt until the
beans become hard boiled, meaning cooked but not soft. Then chop and slice all
the veggies and set aside.
Then into a wide non
stick pan, pour 1 spoon of soya oil. Then add 1/2 of the quarter kilo of mince beef;
it is best to make this dish in batches. Add thyme and a pinch of salt to the
mince beef and stir fry until pale brown. Then add the carrots. Stir-fry for
2mins before adding half of the beans.
Reduce the heat and
add ginger, seasoning cube or powder and stir in genteelly in a folding manner;
meaning don't stir like a soup by turning but lightly lifting like you're
folding in....ok!? Ok!
Pop a lid on the pan
and leave to simmer for 5mins, this will help soften the carrots and beans a
little. Then add the red peppers (Tatasai) and spring onions. Stir fry for
2-3mins before adding the sweet pepper (sweet green pepper).
Stir
in and it's ready to serve.
Serve Hot! As part
of a meal (side dish) or enjoy as a meal!
Easy! Right?
You
can always add or remove an ingredient, but this one with the mince beef is
just amazing!!!
Enjoy!
Until next time people! Do try it out!
Many
legumes, especially soya beans, are demonstrating impressive health benefits.
Diets rich in beans are being used to:
·
lower
cholesterol levels
·
improve
diabetics' blood glucose control
·
reduce
risk of many cancers
·
lower
blood pressure
·
regulate
functions of the colon
·
prevent
and cure constipation
·
prevent
piles and other bowel problems
Also
richly coloured dried beans offer a high degree of antioxidant protection. In
fact, brown beans rate even higher than blueberries or cranberries juice. Besides,
some cranberry juices have sugar in them. In Nigeria, any type of beans will be
a cheaper choice. And it's good for you!
A
lesser-known benefit of brown beans is their high levels of iso-flavones,
compounds that are similar in structure to estrogens produced by your body
(which is why they are also called phytoestrogens).
These
iso-flavones may ease the symptoms of menopause, prevent some form of cancer,
reduce your risk of heart disease and improve your bone and prostate health,
among other great benefits. My least
favourite bean is the kidney bean. I don't dislike it, I just prefer other
kinds and fortunately there are a myriad of choices. These are just a few that
are quite popular. They can be found in major shops around the country (Kano,
Abuja, Kaduna.....) dried or canned (in brine or water)
*Honey
beans
* Red kidney
beans
* Soy
beans
* Garbanzo
beans
* Adzuki
beans
* Lima
beans
* Black
beans
* Black
eyed peas
* Broad
beans
* Small
red beans
* Butter
beans
* Fava
beans
* Great
northern beans
* Haricot
beans
* Mung
beans
* Navy
beans
* Pinto
beans
* Yellow
split peas
* Green
split peas
* White
beans
So my
beautiful people "Go forth and discover Beans"
|
Hapsy's
Orders!!!
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