Cornchaff
This easy-to-make dish combines corn's nutrition with the chaff's crunchiness, giving you a meal that's both tasty and nutritious.
Servings: 6 people
Calories: 670kcal
Equipment
- Pressure Cooker or Instant Pot
Ingredients
- 2½ cups dried Red kidney Beans or black beans, or 4 cups of canned beans.
- 2 cups Corn dried or 3 cups precooked cooked sweet corn
- 3 tbsp. Crayfish
- ½ tsp. White pepper
- 1 tsp. Salt
- 2 tsp. Seasoning powder
- 1 teaspoon Blackpepper
- ½ Onion diced.
- 1 Celery stalk chopped.
- 2 cups Palm oil
- 1 tbsp. Hot pepper powder optional.
- 1 tbsp. Ginger and garlic paste
- handful smoked fish or any smoked proteins.
- 3-4 Cups Water add more if needed.
- Fresh parsley for garnishing.
Instructions
- Soak beans and corn overnight in separate bowls.
- Boil beans in a pressure pot or instant pot with water for 7 minutes till tender. If using a regular pot, this will take longer to cook. If using canned beans, just go ahead and give it a good rinse with water. Set aside.
- Boil corn till tender. If using sweet canned corn, rinse with water and set aside.
- Pour about 2 cups water into a pot over medium heat, then add crayfish, seasoning powder, onion, and hot pepper with the rest of the ingredients except the oil and parsley for garnishing.
- Cook for 3 mins, then add corn and beans, stir and add cover the pot with a lid and let it boil for 4 to 5 minutes.
- Then remove the lid and pour in palm oil, add smoked fish, parsley or any herbs. Stir and cover with lid again and continue cooking for another 5 minutes.
- After five minutes, remove the lid and stir until thick, then transfer to the serving bowl and serve hot.
Video
Nutrition
Calories: 670kcal | Carbohydrates: 78g | Protein: 23g | Fat: 74g | Saturated Fat: 36g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 27g | Cholesterol: 10mg | Sodium: 738mg | Potassium: 1191mg | Fiber: 15g | Sugar: 2g | Vitamin A: 92IU | Vitamin C: 4mg | Calcium: 131mg | Iron: 8mg