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Beans and corn is a great combination of food to eat when you are tired of taking; beans and garri, beans and dodo or bread and beans. With beans and corn you can enjoy eating beans while constantly craving the taste of corn until you are done with a large bowl of the food.

To make this delicious meal, here are the ingredients that you need:

  1. 3cups of Beans
  2. 1 cup of Corn
  3. 1 medium onion bulb
  4. 2 cube of Seasoning
  5. 2 cooking spoonful palm oil
  6. Taste to salt

After you might have had your ingredient, below is the pre-cooking stage

  1. Chop onions into a bowl
  2. Open 2 cube of seasoning of your choice
  3. Pick beans, rinse and set aside in a bowl
  4. Rise corn and set aside in a bowl

The cooking stage

  1. Put water in a medium sized pot and boil on average heat
  2. Pour beans into the boiled water and add 1 seasoning
  3. Once the beans is tender, pour corn into the beans
  4. After 15 minutes, add the other remaining seasoning and onion.( You can also add crayfish or any other ingredients if you like).
  5. After 10 minutes, put salt and palm oil and leave to simmer for another 7 minutes.
  6. Then remove from heat and serve with vegetable or fresh fish.

 

Nutritional Value of Adalu (Beans and Corn)

Nutritional value according to Spark Recipes of the food can be found below:

  • Calories 183.5
  • Total Fat 6.6 g
  • Saturated Fat 1.2 g
  • Polyunsaturated Fat 1.2 g
  • Monounsaturated Fat 3.5 g
  • Cholesterol 0.0 mg
  • Sodium 79.3 mg
  • Potassium 531.7 mg
  • Total Carbohydrate 27.1 g
  • Dietary Fiber 9.0 g
  • Sugars 1.4 g
  • Protein 7.5 g
  • Vitamin A 5.5 %
  • Vitamin B-12 0.0 %
  • Vitamin B-6 6.6 %
  • Vitamin C 29.9 %
  • Vitamin D 0.0 %
  • Vitamin E 1.4 %
  • Calcium 2.8 %
  • Copper 16.3 %
  • Folate 31.9 %
  • Iron 9.7 %
  • Magnesium 15.9 %
  • Manganese 20.4 %
  • Niacin 6.1 %
  • Pantothenic Acid 9.3 %
  • Phosphorus 13.4 %
  • Riboflavin 6.1 %
  • Selenium 1.6 %
  • Thiamin 12.3 %
  • Zinc 7.0 %

So, not only is Adalu (Beans and Corn) a delicious meal to take, it also contains high nutritional value.