Wairimu (yellow) Beans

Wairimu (yellow) Beans

د.إ7.90

Wairimu (yellow) Beans is another popular variety of beans with its rich yellow color often noticeable in Githeri ( cooked mixture of maize and beans ) and Madondo (beans stew)

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Wairimu (yellow) Beans : Wairimu (yellow) Beans is another popular variety of beans with its rich yellow color often noticeable in Githeri ( cooked mixture of maize and beans ) and Madondo (beans stew)

HOW TO PREPARE:

Soak your beans for about an hour. Put them to boil together with your minced garlic, minced ginger and whole cumin seeds. This is an important step as it will infuse the flavor into the beans. After you have boiled the beans, drain the excess water and set them aside. In a separate sufuria, put your onions to fry with the remaining garlic, until they are soft. Add your tomatoes and mix them in with your tomatoes. Then add the tomato paste   and allow this to simmer for about 3 minutes. Add your beans and mix them in. Put your seasoning, black pepper, ground cumin and some salt in a cup with some hot water and mix them into a thick paste.  Add your beans to the tomatoes together with the maize. Add water for the stew bit by bit, until you get the right thick consistency, After about 5 minutes of adding your maize, add your finely chopped bell pepper (which should also be finely chopped). The reason for adding them at this point is so that they retain their texture and color and their flavor remains retained long after serving. Allow this to stay on the heat for about 5 minutes them serve.

NUTRITIONAL INFORMATION

A one-cup serving (about 172 grams)

  • 227 calories
  • 8 grams carbohydrates
  • 2 grams protein
  • 9 gram fat
  • 15 grams fiber
  • 256 micrograms folate (64 percent DV)
  • 8 milligram manganese (38 percent DV)
  • 120 milligrams magnesium (30 percent DV)
  • 4 milligram thiamine (28 percent DV)
  • 241 milligrams phosphorus (24 percent DV)
  • 6 milligrams iron (20 percent DV)
  • 4 milligram copper (18 percent DV)
  • 611 milligrams potassium (17 percent DV)
  • 9 milligrams zinc (13 percent DV)
  • 1 milligram riboflavin (6 percent DV)
  • 1 milligram vitamin B6 (6 percent DV)
  • 4 milligrams calcium (5 percent DV)

حصة كوب واحد (حوالي 172 جرام)

227 كالوري

40.8 جرام كربوهيدرات

15.2 جرام بروتين

0.9 جرام دهون

15 جرام ألياف

256 ميكروجرام حمض الفوليك (64 بالمائة DV)

0.8 ملليغرام منجنيز (38 بالمائة DV)

120 ملليغرام من المغنيسيوم (30 بالمائة DV)

0.4 ملليجرام ثيامين (28 بالمائة DV)

241 ملليجرام فسفور (24 بالمائة DV)

3.6 ملليغرام من الحديد (20 بالمائة DV)

0.4 ملليغرام من النحاس (18 بالمائة DV)

611 ملليجرام بوتاسيوم (17 بالمائة DV)

1.9 ملليغرام من الزنك (13 بالمائة DV)

0.1 ملليغرام ريبوفلافين (6 بالمائة DV)

0.1 ملليغرام من فيتامين ب 6 (6 بالمائة DV)

46.4 ملليغرام من الكالسيوم (5 بالمائة DV)

 

Country of origin: Kenya

Region: Central

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