Directions:
- Cover the beans with water and soak overnight. The next day drain and rinse the beans. Cover with water in a pot and allow to simmer until tender(about 90minutes). Add more water if needed.
- Drain the beans and mash with a fork.
- Meanwhile fry the onions and garlic in the oil for a few minutes. Add the tomatoes and fry for 5 minutes. Add this fried mixture to the beans, fold to mix in and season with salt and black pepper. Place in a pan with the 120ml water and bring to a gentle simmer. Cook for about 15 minutes then serve over rice or with Mandazi.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 172.68 Kcal (723 kJ) | ||
| Calories from fat | 34.11 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.79g | 6% | |
|---|---|---|---|
| Sodium | 7.7mg | 0% | |
| Potassium | 537.08mg | 11% | |
| Total Carbs | 26.42g | 9% | |
| Sugars | 3.85g | 15% | |
| Dietary Fiber | 6.56g | 26% | |
| Protein | 9.43g | 19% | |
| Vitamin C | 5.8mg | 10% | |
| Iron | 2.7mg | 15% | |
| Calcium | 59.6mg | 6% | |
| Amount Per 100 g | |||
| Calories | 188.67 Kcal (790 kJ) | ||
| Calories from fat | 37.27 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.14g | 6% | |
|---|---|---|---|
| Sodium | 8.41mg | 0% | |
| Potassium | 586.81mg | 11% | |
| Total Carbs | 28.87g | 9% | |
| Sugars | 4.21g | 15% | |
| Dietary Fiber | 7.17g | 26% | |
| Protein | 10.3g | 19% | |
| Vitamin C | 6.3mg | 10% | |
| Iron | 2.9mg | 15% | |
| Calcium | 65.1mg | 6% | |
* 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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