Ingredients:
- 1/2 inch square gingerroot (finely chopped)
- 1 (10 oz) can red kidney beans (drained. you can use cooked dried beans but that takes a longer time)
- salt (optional)
Directions:
- Saute onions garlic and ginger on high heat until fragrant ( about 2 minutes).
- Add the drained kidney beans, ketchup and 1/2 cup of water and stir.
- I don't bother adding salt to this, as the brine that the beans were soaked in is sufficient. However if you wish you can salt to taste.
- Cover and simmer until the sauce has thickened. (About 5-10mins). It depends on how much water you put inches.
- NB. When cooking in the US and Canada I found that North American ketchups tend to be more tart and acidic than Caribbean ones.
- For an authentic caribbean flavour, add sugar to the sauce 1 tsp at a time until you get the desired sweetness.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 125.74 Kcal (526 kJ) | ||
| Calories from fat | 75.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.35g | 13% | |
|---|---|---|---|
| Sodium | 55.52mg | 2% | |
| Potassium | 113.99mg | 2% | |
| Total Carbs | 10.81g | 4% | |
| Sugars | 1.36g | 5% | |
| Dietary Fiber | 1.67g | 7% | |
| Protein | 2.13g | 4% | |
| Vitamin C | 4.2mg | 7% | |
| Iron | 0.5mg | 3% | |
| Calcium | 17.9mg | 2% | |
| Amount Per 100 g | |||
| Calories | 187.98 Kcal (787 kJ) | ||
| Calories from fat | 112.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.48g | 13% | |
|---|---|---|---|
| Sodium | 83mg | 2% | |
| Potassium | 170.41mg | 2% | |
| Total Carbs | 16.16g | 4% | |
| Sugars | 2.03g | 5% | |
| Dietary Fiber | 2.5g | 7% | |
| Protein | 3.18g | 4% | |
| Vitamin C | 6.3mg | 7% | |
| Iron | 0.8mg | 3% | |
| Calcium | 26.7mg | 2% | |
* 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.
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