African Red Beans Recipe

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Ingredients:

Serving

1 lb dried red kidney beans , presoaked overnight
8 cups water
1 cup celery, chopped
4 bay leaves
3 tbsp fresh garlic, minced
2 tsp dried thyme, crushed
1 tsp powdered kelp ( sub sea salt , powered miso, spike or vegetarian bouillon powder)
1 cup green pepper, diced
1 tbsp fresh parsley, finely chopped
sea salt & pepper , to taste

Directions:

Pick through beans to remove any bad ones. Soak in plenty of water, overnight if possible (about 6 hours minimum). Don't add salt at this stage, it will only make the beans tough.
Ready to cook - drain and rinse the beans thoroughly then place them in a large pot with the 8 cups of fresh water, the onion, celery, and bay leaves.
Bring to a boil, cover and reduce heat. Cook over low heat for about an hour or until the beans are tender.
Stir and mash beans against side of pan, leaving some whole.
Add green pepper, garlic, parsley, thyme and seasonings to taste. Cook uncovered over low heat until almost creamy for about 20 minutes.
Remove bay leaves before serving over some hot cooked brown rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	202.75 Kcal (849 kJ)
Calories from fat	5.68 Kcal
		% Daily Value*
Total Fat	0.63g	1%
Sodium	24.13mg	1%
Potassium	853.88mg	18%
Total Carbs	37.22g	12%
Sugars	1.8g	7%
Dietary Fiber	9.32g	37%
Protein	13.59g	27%
Vitamin C	19.9mg	33%
Iron	4.4mg	25%
Calcium	90.1mg	9%

Amount Per 100 g
Calories	61.57 Kcal (258 kJ)
Calories from fat	1.72 Kcal
		% Daily Value*
Total Fat	0.19g	1%
Sodium	7.33mg	1%
Potassium	259.3mg	18%
Total Carbs	11.3g	12%
Sugars	0.55g	7%
Dietary Fiber	2.83g	37%
Protein	4.13g	27%
Vitamin C	6mg	33%
Iron	1.3mg	25%
Calcium	27.4mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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