Yemiser selatta, kale salad with spices and ayib
Preparation time: Above 60 Minuti
Nutritional information: 207 kcal / per serving
Course: First course, Second course
Geographic Area: Africa
Enviromental Impact: Special recipe (0.5kg CO2 eq)
Recipe in partnership with:
In many African countries Ibishyimbo Nibigori consisting of samp (dried maize grains) and beans, with its many variations, is the staple diet of the population. Eaten alone as a full meal or as an accompaniment to curries or meat, in Africa it is the emblem of the domestic hearth.
To reduce the glycemic index, let the samp and beans cool completely before reheating to serve.
Ingredients for 4 portions
- dried red beans 200g
- samp (dried corn kernels) 200g
- vegetable stock 1000ml
- canola oil 20ml
- onion, coarsely chopped 250g
- turmeric 3g
- canned peeled tomatoes 250g
- roasted peanuts 70g
- Salt to taste
Preparation
Wash the beans and samp thoroughly.
In a bowl large enough to allow them to bulge, cover the beans and samp with cold water and let them soak overnight.
Drain the samp and beans well.
and rinse thoroughly, then pour them into a large saucepan along with the brodovegetal.
Bring to a simmer and let simmer for 1 hour or until the samp and beans are cooked. Let the samp and beans cool completely to lower the glycemic index.
When ready to serve, heat the canola oil in a frying pan and add the onions. Sauté the chopped onions until translucent and well cooked.
Add turmeric and cook it with the onions for another 3 minutes.
Also add the tomatoes and let simmer for 10-15 minutes.
Add the drained samp and bean mix and heat through.
Incorporate chopped peanuts and season with salt to your taste.
Although not part of the tradition, the addition of vegetable chunks along with the tomatoes will increase the nutritional value of the dish. Any kind of vegetables will do, for example leafy greens, carrots and broccoli.
Enviromental Impact
Special recipe
Details
Per serving:
0.5kg CO2 equivalent
Carbon footprint
To limit our impact on the environment, we advise you to remain within 1 kg CO2-equivalent per meal, including all the courses you eat. Bear in mind that plant-based dishes are more likely to have a low environmental impact.
Even though some of our suggestions exceed the recommended 1 kg CO2-equivalent per meal, that doesn't mean you should never make them; it's the overall balance that counts. Regularly eating a healthy and eco-friendly diet in the long term offsets even the dishes with the most impact, as long as you don't make them too often.