Also known as Turtle Beans, Njahi Beans are high in protein, iron, folate, vitamin B6, and calcium. Complimented well when prepared with rice, stews, vegetables, and meats. Blend cooked black beans with garlic, onion, fresh cilantro and lime juice for a quick and easy bean dip. Njahi beans have a low glycemic index hence suitable for people with diabetes. Another factor that makes them suitable for this category is their high fiber. They cleanse the gut. Njahi beans have insoluble fiber, and therefore, reduce the urge to eat extra food. They help in strengthening the bones because they are loaded with iron, calcium, and magnesium
How to prepare:
Sort the Njahi and wash.
Put the washed beans into a cooking pot and cover with lots of water.
Cook until ready or soft. Can take many hours.
Remove from heat and drain the excess water from the boiled black beans.
Heat up your cooking pot and saute your onion till translucent.
Add your ginger and garlic…
Add your tomatoes and tomato paste…stir…add a little water.
Add your peas and carrots..add salt and pepper at this point.
Let them cook for a while before adding your beans…stir to ensure everything is well mixed.
Add your cream and let it simmer for a few more minutes.. Taste and adjust seasoning if need be.
Nutritional information
Calories 181.5
Total Fat 3.1 g
Saturated Fat 0.4 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 0.5 g
Cholesterol 0.0 mg
Sodium 86.9 mg
Potassium 577.6 mg
Total Carbohydrate 31.2 g
Dietary Fiber 9.6 g
Sugars 0.0 g
Protein 9.3 g
Vitamin A 7.8 %
Vitamin B-12 0.0 %
Vitamin B-6 12.6 %
Vitamin C 20.6 %
Vitamin D 0.0 %
Vitamin E 7.3 %
Calcium 4.9 %
Copper 14.2 %
Folate 37.9 %
Iron 12.9 %
Magnesium 18.9 %
Manganese 31.2 %
Niacin 4.8 %
Pantothenic Acid 4.7 %
Phosphorus 16.7 %
Riboflavin 5.9 %
Selenium 3.4 %
Thiamin 19.1 %
Zinc 8.1 %
السعرات الحرارية 181.5 إجمالي الدهون 3.1 جرام دهون مشبعة 0.4 جرام دهون متعددة غير مشبعة 1.8 جرام دهون أحادية غير مشبعة 0.5 جرام كوليسترول 0.0 مجم صوديوم 86.9 مجم بوتاسيوم 577.6 مجم إجمالي الكربوهيدرات 31.2 جرام ألياف غذائية 9.6 جرام سكر 0.0 جم بروتين 9.3٪ فيتامين A7.8٪ ٪ فيتامين ب 612.6٪ فيتامين ج 20.6٪ فيتامين د 0.0٪ فيتامين إي 7.3٪ كالسيوم 4.9٪ نحاس 14.2٪ حمض الفوليك 37.9٪ حديد 12.9٪ ماغنسيوم 18.9٪ منجنيز 31.2٪ نياسين 4.8٪ بانتوثينيك حمض 4.7٪ فسفور 16.7٪ ريبوفلافين 5.9٪ سيلينيوم 3.4٪ ثيامين 19.1٪ زنك 8.1٪
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