Banga Soup with Eba(garri)/Pounded Yam/starch

Ingredients:

600g of assorted parts of meat (beef, liver, kidney, intestine etc)
1 medium size onion
1 cup of ground crayfish
250g of okra or ground melon
Ground pepper and tomatoes
1kg of oil-palm nuts
1 medium sized bush meat
1pt of water or stock
300g of stock fish
Salt to taste
A handful of bitter leave
Seasoning (curry, thyme and white pepper)
2 cubes of knorr chicken

Method:

Slit the intestine open and wash it with alum or lime to reduce its slipperiness then wash it with the other parts of meat and cut them in small parts, pour it in a pot and add some water or stock, add 1 cube of knorr chicken, some salt, 1 tea spoon each of curry, thyme and white pepper, add some sliced onions and boil till it becomes tender. The stock fish should have been washed and soaked over night, then wash the bush meat and pour both the pre-soaked stock fish and bush meat into the pot containing the assorted meat and boil for another 20 minutes. Thoroughly wash the oil palm nuts, pour it in a pot and boil until it becomes very soft, this enables the oil to be easily extracted from the oil palm fruits. Remove the oil palm fruits from water and pour it into a sieve for the water to drain off. Pour the oil palm fruits into a mortal that has been washed and use a pestle to pound it to separate the oil. Pour the pounded oil palm fruits into a sieve to separate the palm kernels from its chaff. Slice the okra and set aside. wash the bitter leave in salt water and shred it, pour the strained oil into the meat, add the ground peppers and tomatoes, sliced onions and okra or ground melon, add the crayfish as well as the shredded bitter leave, add the remaining cube of knorr chicken and cook until the soup thickens, taste for salt and serve with eba/pounded yam/starch.

Ikokore (Water Yam Pottage)served with Carrot juice

Ingredients:

1 medium size water yam
1 medium size onion
2 medium size fresh pepper
2 cooking spoons of meat stock
2 cooking spoons of palm oil
2 knorr chicken cubes
Seasoning (curry, thyme and white pepper)
1 medium size smoked dry fish
1 teaspoon of locust beans
1 small tin of tomato puree
Salt

Method:

Grind the pepper and onion and set it aside. Peel the water yam, rinse it under running water and grate. Pour the grinded pepper and onions, add some salt, curry, thyme, white pepper, the 2 cubes of knorr chicken, the 2 cooking spoons of meat stock, the 2 cooking spoons of palm oil, the locust bean and empty the content of the small tin of tomato puree into a big pot. Pour some water into the pot containing the mixture and simmer for 45 minutes. Rinse the smoked dried fish in water to which some salt has been added, remove the intestine, the head and the bones and shred the fish then pour the shredded fish into the pot containing the other ingredients. Add some salt to the grated water yam and stir, then scoop the grated water yam into the soup and allow it to simmer for like 45 minutes to ensure that the water yam is thoroughly cooked, taste for salt and serve it hot. This serves 4 people.

Making of Carrot juice

4 kilograms of carrot

Thoroughly rinse the carrots to remove all the dirt from it and also add some salt to the water used in rinsing the carrots. Use a juice extractor to extract the juice. Carrot juice should be consumed as soon as it is extracted because it changes colour quickly, but if you have to preserve it add some lime juice to the carrot juice and refrigerate immediately.

Crammed Tilapia Fish in Stew

Ingredients:

2 medium sized Eggs
2 small size onions
Groundnut oil
1 Large Tilapia fish
Toothpicks
½ a cup of Green peas
2 medium sized carrots
Fresh peppers and tomatoes
4 slices of sliced bread
2 Knorr chicken cubes
Salt to taste
Curry
Thyme
White pepper

Method:

Clean the fish, cut it and season with a cube of knorr chicken, salt, thyme, white pepper and curry. Allow the fish to pickle. Break the eggs and pour the content into a small bowl, add some salt and a quarter of knorr chicken cube and whisk it. Wash the green peas and set aside, wash the carrots, dice it and set aside as well. Pour some groundnut oil into a clean frying pan, when the oil becomes hot, pour the bread into it and fry the bread until it becomes golden brown, then pour in the whisked egg, green peas and the diced carrots and continue to fry until it becomes cooked. Chop the onion and spread the egg mixture on the cut fish and then spread some of the chopped onion over it. Roll each over and try to secure it with a toothpick. Blend the fresh peppers, tomatoes and onions and set it aside. Heat some groundnut oil for a while and when it becomes hot, add the ground tomatoes, onions and peppers and continue to fry for about 15minutes and add some salt, curry, thyme and white pepper to taste. Remove from heat and serve with a plate of boiled rice, beans ,or boiled yam or as you wish.

Chicken Rice Stew

Ingredients:
500g of chicken breast
200g of liver
200g of kidney
3 medium size Peppers
2 cups of broccoli florets
3 cups of chicken broth
1 Teaspoon/1 tablespoon of fresh sage leaves
3 pieces of carrots
Salt to taste
1 medium size onions
5 cups of rice
1 teaspoon olive oil
Groundnut oil
2 cubes of knorr chicken
1 medium size cucumber
Recipe:
Remove the skin as well as the bone of the chicken breast and cut it into cubes, rinse it and pour into a sieve for the water to drain. Cut the liver as well as the kidney into cubes, rinse and pour also into a sieve for the water to drain. Deep-fry the chicken, liver and kidney in oil in a large saucepan until it becomes golden brown. Chop the onion and add it to the chicken, liver and kidney and cook until it becomes tender. Cut the carrots into thin slices and set aside. Chop the peppers too .Chop the broccoli florets as well as the sage leaves and set aside as well. Stir in the broth, olive oil, rice, and the chopped pepper and carrots. Heat to boiling; reduce the heat and simmer and add the two cubes of knorr chicken, cover the rice and cook the rice until it becomes tender. The rice should be ready in about 30 minutes. Then stir in the broccoli and the sage, simmer until the broccoli becomes tender, which should not be more than 3 minutes. Add salt to taste. Slice the cucumber and cut it into halves. After serving the rice, put some cucumber by the side of the rice.This recipe serves five people.

Yam Pottage

Ingredients:

1 medium size smoked fish
1 cup of fresh or dried shrimps
2 medium size tomatoes
2 medium size bell peppers
2 small peppers
1 bulb of onion
2 cooking spoons of palm oil
Seasoning ( 1 cube of knorr chicken, 2 table spoons each of curry and thyme)
Water, salt to taste
1 medium size yam tuber
A handful of basil leaves


Method

Rinse the smoked fish properly to remove dust, remove the intestine, shred the fish and set aside. Peel the yam tuber, wash thoroughly and cut it into cubes, pour the cut yam into a pot add some water and set aside. Remove the shell of the fresh shrimp, but if you are using dried shrimp there is no need to remove the shell, just rinse and pour it into the pot containing the yam, add one cube of knorr chicken, as well as the two spoons each of curry and thyme and put the pot on fire to boil its content. Slice some onions into the pot and add some salt and cover the pot. Blend the tomatoes, bell peppers, small peppers, onions and pour it into the pot after 5 minutes. When the yam is almost cooked, add the two cooking spoons of palm oil, mash the yam with a wooden spoon. Rinse the basil leaves with salt added to the water and shred. Add the shredded basil leaves to the yam, stir and taste for salt. Remove the pot from fire after 1 minute so as not to denature the basil leaves and serve. This serves 3 people.

Fried Shrimp and Peas

Ingredients:

150g raw shrimp, unshelled
1 medium size onion
150g of beef
½ cup of peas
Spring onions
2 eggs
1 teaspoon of salt
Pepper
Groundnut oil
Seasoning (1 knorr chicken cube, curry and thyme)
2 teaspoons of water
1 teaspoon cornstarch

Method:

Remove the shell and rinse the shrimp properly, cut into small pieces, season with half a cube of knorr chicken, salt, onion, curry and thyme and set aside for 20 minutes. Wash the beef, season and cook until it becomes soft and dice it. Dice the onion as well as the spring onion. Pour some oil into the frying pan, when it becomes hot stir fry the diced beef and peas for a while then, pour into a plate and set it aside. Shred the pepper, stir fry the pepper, shrimp and the onion as well and set aside. Break the eggs into a plate add some salt and beat with a fork and set aside. Heat the frying pan and add very little groundnut oil, when it becomes hot pour about half of the egg and cook for a while, when it is thoroughly cooked, turn it over so that both sides are cooked. Cook the other half of the egg the same way too and cut the egg into thin strips and set aside. Pour all the fried ingredients ( pepper, shrimp, onion, beef, peas, cornstarch, spring onions) together with the exception of the fried egg and mixed them together properly, then pour into a plate and garnish it with the fried egg.

Corn (maize)jollof with mixed vegetables

Ingredients:

1kg of meat
1 medium sized onion
1 tin of tomato puree
8 cups of fresh corn (maize)
1 teaspoon of fresh pepper (ground)
6 cooking spoons of vegetable oil
Salt to taste
3 fresh tomatoes
2 medium bunches of lettuce
2 medium size carrots
2 litres of water
Salt to taste
1 cup of green peas
Seasoning (1 teaspoon each of curry and thyme)
2 knorr chicken cubes

Method:

Rinse the lettuce, carrots, onions and tomatoes in clean water add some salt into the water to purify them of any germs on them. Chop the lettuce; grate the carrots, onion and tomatoes separately into four different plates and set aside. Cut the meat into sizes that can be served, wash it thoroughly, pour the meat into a pot, add some water, slice in some onions, add the 1 teaspoon of curry and thyme, 1 cube of knorr chicken, salt and boil the meat until it becomes soft, set the meat stock aside and pour some vegetable oil into the frying pan. When the oil becomes hot, fry the boiled meat in the hot oil until both sides of the meat becomes golden brown. Wash the corn (maize), pour the washed corn (maize) into the meat stock and boil it until it becomes very soft. Fry the tomato puree, slice some onions into the tomato puree add 1 teaspoon pepper, 1 cube of knorr chicken for about 7 minutes. Pour the fried tomato puree into the pot containing corn (maize), pour the green peas and allow it to simmer for 15 minutes, shake the pot from time to time, taste for salt. The corn (maize)jollof is now ready to be served which is garnished with the chopped lettuce, grated onions, carrots and tomatoes.

Ewedu (Jute plant) with pounded yam

Ewedu (jute) is the Yoruba name for the leaves of Jute plant. This vegetable is well eaten in Africa, Asia, and the Middle East.They can be bought in the market. The leaves can be cooked fresh or dried and turned into powder, when the fresh leaves are cooked it gives a bright green colour but when the dried leaves are cooked, it has army colour and one can also use the dried leaves as a thickener for stews. Jute is a rich source of beta carotene.

Ingredients

500g of young ewedu (Jute)

leaves1 tea spoon of potash
2 tea spoons of locust bean ( I have talked about the preparation of locust bean from soy bean in a previous dish or you can buy an already prepared locust bean)

seasoning (2 cubes of knorr chicken, 2 tea spoons each of curry and thyme)

salt
Peppers
Tomatoes
2 cooking spoons of Groundnut oil
Onions
Half a kilogram of turkey (or any other meat of your choice)

Method:

The young ewedu (jute) leaves are stripped from the stem and washed. They are then shredded on a chopping board or one could use a blender. Pour some water of about 200ml into the pot, add the 1 tea spoon of potash and bring the water to boil. Add the shredded ewedu to the boiling water followed by the locust bean, seasoning and add some salt to taste. Do not cook for too long in other not to destroy the nutrients in the ewedu (jute), maximum cooking time of 5 minutes will do. Ewedu (jute)can be served with any meal of your choice other than pounded yam. Along side the ewedu (jute) leave soup you’ll also need to prepare pepper stew.

Cut the turkey into sizes that can be served, rinse it and pour into a pot, dice some onions, add 1 tea spoon of curry and thyme and a cube of knorr chicken add salt to taste and cook for 20 minutes, blend the peppers, tomatoes and onion and pour it into the pot containing the turkey, add the 2 spoons of groundnut oil and cook for another 30 minutes and taste for salt. It’s ready to be served.

Iyan (Pounded Yam)

Iyan is the Yoruba name for pounded yam. Pounded yam is well eaten in Africa and Africans relish it a lot. In South West Nigeria, you bet that would be the meal to be served on special days or occasions like Christmas day, weddings and the likes.

Ingredient:

1 tuber of yam

Traditionally pounded yam is prepared by boiling yam in a pot until it becomes soft, it is then poured into a mortar and a pestle is used in crushing the yam into a smooth dough, hot or cold water is added to the dough a little at a time until the dough becomes soft.
Now a days because of the stress involved in preparing pounded yam locally, yam powder also known as poundo yam is now widely available in the stores.

Ingredients:

350 grammes of pounded yam powder (poundo yam)half a litre of water

Method:

Pour some water into a pot and bring to boil, reduce the heat and sprinkle some of the yam powder into the boiling water, stir repeatedly with a spatula and continue to add the yam powder until you get your desired consistency. Add some water to your dough and cover it and let it simmer for 5 minutes, use the spatula to turn it and allow it to simmer for another 5 minutes. Remove from heat and use the spatula to knead it repeatedly until it becomes very smooth, afterwards you serve the pounded yam with the pepper stew and the ewedu (jute) soup.

Nigerian Bean Stew (Gbegiri)

Nigerian bean stew otherwise known as Gbegiri is native to the Yorubas in the South Western part of Nigeria, that is not to say that Gbegiri isn’t eaten too by non Yorubas. Gbegiri can be prepared using red meat, white meat or dried fish often referred to as smoked fish which is also combined with red pepper, tomatoes and onion which is liquidised. Below is a list of the ingredients as well as the method of preparation.

Ingredients:

3cups of either red or white beans
2 medium size onion
2 medium size tomatoes
1kg of white meat
4 medium size pepper
3 cooking spoons of palm oil
seasoning (curry, thyme 2 cubes of knorr chicken)Salt

Method:

Cut the white meat into sizes that can be served, rinse thoroughly and pour in a pot add some water, add one medium size onion cut into cubes and some seasoning and 1 cube of knorr chicken, salt and boil for 40 minutes. The three cups of either red or white bean is first soaked in water for about 30 minutes, this is done to make it easy for the skin to come off. Squeeze the beans between the palms , get a sieve as well as a bowl and place the sieve inside the bowl, pour the water inside the beans into the sieve, then pour back the water in the bowl into the beans. Continue to squeeze and pour the water in the beans back into the sieve placed on top of the bowl this is done until all the skin has come off. Then boil the skinned beans until it becomes soft which should not be more than 40 minutes. Liquidise the onion, tomatoes and pepper. Mash the beans properly then add the liquidised puree, the cooked white meat, the palm oil, seasoning and salt to taste and cook for another 10 minutes. Gbegiri can be eaten with yam, pounded yam, eba, amala, rice or any other food of one’s choosing.

Coconut rice served with coconut milk drink

Ingredients:

4 cups of rice
1 large size coconut
1 kilogramme of chicken
Salt
Seasoning ( knorr chicken (2 cubes), curry, thyme)
1 medium size Onions
Onion, pepper and tomatoes (pureed)
2 cooking spoons of groundnut oil

Method:

Cut the chicken into servable sizes and rinse them. Pour into a pot and add 1 cube of knorr chicken, some grated onion and some salt and cook till the chicken becomes tender. Pour the 2 cooking spoon full of groundnut oil into a frying pan and when it becomes hot, pour the puree into it and stir it from time to time, add a little salt and seasoning and cook for 15 minutes, then pour the cooked chicken as well as the chicken stock into the puree and cook for another 5 minutes. The coconut is grated using a grater to get the coconut milk which will be used in cooking the rice (Coconut milk is a sweet, milky white cooking base derived from the meat of a matured coconut). Grate the onion as well and pour it into the coconut milk. Pour the coconut milk in a pot, add some salt, seasoning and bring to boil. Rinse the rice and pour it into the coconut milk and allow the rice to cook for 30 minutes. The coconut rice is ready to be eaten; some people may eat it plain while others may want some sauce added to it.
This serves 4 people.

Method:

The drink from coconut milk is made by adding sugar and evaporated milk to the coconut milk and refrigerating it. This drink can be served alongside the coconut rice or taken alone.

African Groundnut Stew

Beef, mutton, chicken, pork ,turkey or fish
1 tbsp vegetable oil
onion, peppers, tomatoes(blended into paste)
2 cups of raw groundnut
1 tsp dried ginger
1 medium sized Onion(chopped)
Salt to taste
Seasoning (knorr chicken, curry, thyme and white pepper)

Method:

You may decide to use anyone or all of the meat types. Cut the fish, beef, mutton, chicken, turkey or pork into servable sizes. Rinse properly and pour the meat in a pot, add some water, chopped onions, salt and seasoning and bring to boil. Stir repeatedly and allow it to boil for 45 minutes then separate the meat from the meat stock and pour the meat stock into a container. Blend the raw groundnut and set aside. Pour the vegetable oil into the pot, when it becomes hot, pour the blended paste into the oil and fry for 10 minutes, then pour the blended groundnut into it as well as the meat stock and stir properly, then pour the boiled meat (and if you are the type that prefers fish, you could use fish alone) and the dried ginger into the pot, add some salt and seasoning and allow it to cook for another 10minutes. Groundnut stew can be served over eba, pounded yam, amala, rice, yam or any meal you choose to eat it with.

To prepare eba, pounded yam or amala which are widely eaten in Africa is as easy as walking into any shop that sells African foods, buy the gari which is used in making eba, for pounded yam, buy the poundo yam and for amala, buy elubo. Pour some water in a pot and bring to boil. Measure 4 cups of either gari, poundo yam or elubo into the pot and stir until it becomes smooth. Pour a little water into the pot, cover the pot with its lid for 2minutes, open the lid and turn the content of the pot repeated until it is properly cooked, then serve the eba, pounded yam or amala with the groundnut stew. This serves 4 people.

Nigerian Fried Rice

Just like in the case of the Nigerian Jollof rice, there are different ways of cooking the Nigerian fried rice too. You can just follow my recipe or add any other ingredient you desire.

Ingredients:

5 cups of rice
½ kilogram of shrimp(peeled), crayfish, periwinkle (optional)
2 kilograms of fish, beef, mutton, chicken or pork
I medium sized onion
5 green peppers
Green peas
Carrots
¼ of a kilogram Liver
¼ of a kilogram Kidney
Sweet corn
Salt
Vegetable oil
Seasoning (knorr, black pepper, curry, thyme and white pepper)
Water

Method:

Put the kidney, liver, shrimp(peeled), crayfish, periwinkle, beef, mutton, chicken or pork in a pot pour some water, slice in some onion, add seasoning and boil for 30 minutes and set aside the meat . Dice the liver, kidney, carrots, onion and green peppers and set them aside. Rinse the rice and pour it into a sieve for the water to drain. Pour some vegetable oil in a frying pan and fry the beef, mutton, chicken, pork or fish (any of these can be used and you may decide to use a little of the four types of meat or fish) until it becomes golden brown. Fry the peeled shrimp, crayfish, periwinkle, carrots, onion, green peas, diced kidney and liver until it becomes golden brown and set aside. Pour some vegetable oil into the frying pan and fry the rice until it becomes golden brown and set aside. Pour some more water into the meat stock if you feel the meat stock may not be enough to cook the rice, add enough salt and seasoning and bring to boil and pour in the rice and let it cook for 30 minutes. When the rice is almost done pour in the fried shrimp, crayfish, periwinkle, carrots, onion, green peas, kidney, liver and sweet corn and stir them into the rice. Don’t add too much water so that by the time the rice is done, it does not stick together. Test the rice to ensure it is properly cooked and serve it with either the fried beef, mutton, chicken pork or fish or as you desire.

Nigerian jollof rice

Different African countries have their way of cooking jollof rice. For those who are allergic to sea foods, since these are optional you can always replace them with others you feel comfortable with. One may choose to have a mixture of fish, beef, mutton and chicken or one may decide to just use one of the four.

Ingredients:

5 cups of rice
½ kilo of shrimp, crayfish, periwinkle (optional)
2 kilograms of fish, beef, mutton or chicken, pork
I medium sized onion
3 red and green pepper
Tomatoes
Green peas
Red pepper, onion and tomatoes (blended)
Corn beef
Salt
Vegetable oil
Seasoning (knhello
korr, black pepper, curry, thyme and white pepper)
Water

Method:

The shrimp should be peeled, if you intend to use a bit of fish, beef, pork, mutton and chicken, then they should all be rinsed and boiled together with the exception of the fish. Add some salt, onion and seasoning and allow it to boil for 30 minutes then set aside. Dice onion, tomatoes, red and green pepper then set aside. Pour some water into a pot, bring to boil and pour the rice into it to per boil the rice, allow the rice to boil for 10 minutes then pour the rice into a sieve and rinse the rice in cold water. (this is done to prevent the rice from sticking together when cooked). Pour some water into the pot, add some portion of the blended red pepper, tomatoes and onion to the water in the pot, add some salt as well as seasoning into the pot and a spoon of vegetable oil. Pour in the diced onion, red and green pepper and bring to boil. Pour the half cooked rice, green peas and corn beef into the pot and allow it to cook for 20 minutes. The jollof rice is ready, but some people prefer to add some sauce to their jollof rice. The sauce can be prepared by pouring vegetable oil into a frying pan, when it is hot what is left of the blended red pepper, tomatoes and onion is poured into the frying pan, add some salt to taste as well as some seasoning, add fish, beef, pork, mutton and chicken then stir and allow to fry for 7 minutes then set aside.

This serves 5 people

TOGOLESE JOLLOF RICE SERVED WITH FRIED PLAINTAIN, FRIED MEAT OR FISH

Ingredients:

5 cups of rice
Tin tomato (medium size)
Tomato(sliced)
Onion (sliced)
Tomato, pepper and onions
Salt to taste
Water
Seasoning
I bottle of Vegetable oil

Method:

Grind the tomato, pepper and onions together in your desired proportion. Put the cooking pot on fire and pour a quarter of vegetable oil into it. When it is hot, pour the ground pepper, tomato and onion mixture and add the other ingredients and constantly stir until it becomes fried. Pour about 3 (three) cups of water and bring to boil. Wash the rice and pour it into the pot and allow it to cook for about 30 (thirty) minutes. Make sure you pure water a little at a time so that the rice does not stick together.

TOGOLESE SALAD

Ingredients:

Sweet corn (medium size)
Mayonnaise
Salad cream
Green peas
Lettuce
Carrot
Cabbage
Cucumber
Macaroni
White onions
Baked beans
Tomatoes
vinegar

Method:

Slice the tomatoes, onions and cucumber separately and put them aside. Boil the macaroni and green peas separately, chop the lettuce, grate the carrot and shred the cabbage and put them aside. Pour all the sliced, boiled, chopped, grated and shredded ingredients into a bowl and pour in some quantity of vinegar to sterilize them. This has to be done since they will be eating raw to avoid food poisoning. Pour into the bowl a generous amount of mayonnaise and salad cream and thoroughly mix it together, then add the macaroni, green pea, sweet corn and baked beans and mix them together so that the mayonnaise and salad cream are evenly mixed. Refrigerate and serve with the rice.

TEN FOODS ONE SHOULD NOT DO WITHOUT

1. Garlic: used as a spice. It contains allium which has antiseptic properties. it is an expectant and an intestinal remedy

2. Potatoes: sweet or Irish is highly digestible, it contains protein, thiamine, vitamin C and amino acid

3. Tomatoes: are antioxidant that are linked to preventing inflammation that could lead to cervical cancer.

4. Onions: helps in lowering blood pressure, thins blood and also helps in preventing clotting which can occur in stroke/heart attack.

5. Spinach: it helps in lowering the risk of stroke, high blood pressure and heart diseases. It also in reducing the risk of breast cancer through the speedy removal of oestrogen.

6. Carrots: are antioxidants, anti-cancer and immunity boosters. It has beta carotene which is a pigment in plant which is a rich source of vitamin A.

7. Cabbage: is a source of ascorbic acid. It has a great deal of anti-cancer properties. About two tablespoon full of cooked cabbage is said to reduce stomach cancer.

8. Pears: They are also called avocado, they have unsaturated fatty acids which helps in blocking cholesterol that are harmful to the body and it is also a good source of vitamin A.

9. Ginger: is also used as a spice, useful in curing practically all diseases. it is used in all digestive upset. It is used in curing motion sickness, nausea, sore throat, cold, , etc

10. 10. Grape fruit: it helps in unclogging the arteries it has a soluble fibre which helps in lowering blood cholesterol. The dried form of grape fruit is rich in boron which is a trace mineral that is found to boost oestrogen levels which helps in preventing the loss of calcium and as such helps in reducing the risk of osteoporosis which Is a disease of tissue metabolism.

More of Soy bean dishes

SOY YEAST

a. Follow the steps above for soy locust bean.
b. Roast the soy till it becomes golden brown
c. Grind it into powder
d. It can be used in place of food seasoning.

SOY VEGETALE SOUP

Ingredients:
a. 1 kilogram of soy bean

b. I litre of palm oil
c. I kilogram of tomato
d. ½ kilogram of pepper
e. 3 large size onion
f. 1 kilogram of vegetable
g. Salt
h. I litre of water

Method:

a. Rinse the soy bean and boil for 20 to 25 minutes
b. Remove the soy bean skin and grind
c. Grind the pepper, tomato and onion together
d. Pour the palm oil into a pot and when its hot, pour the paste into it and fry for 10 minutes.
e. Pour some water into the pot and cook for 5 minutes
f. Pour the grounded soy bean into the ingredients in the pot and cook for another 30
minutes.
g. Pour the shredded vegetable into the pot, lower the eat and allow to cook for 3 minutes,
then it is ready to be served.
This serves 20 people

TOASTED SOY BEAN SNACK

Separate the dirt from the beans. Drop 1 cup soy bean into 4 cups boiling water. Let it boil for 30 minutes. Pour out the water and rinse the beans in cold water. Place the drained beans in a shallow baking pan and bake at 3000F for about one and half hours stirring frequently. The beans should be golden in colour and crunchy. While still hot, sprinkle soy sauce over the beans and stir until the sauce coats them and dries up. Add salt to the beans and store in an air tight container.

CONTINUATION OF AFRICAN DISHES MADE FROM SOY BEAN

SOY MOINMOIN

Ingredients:

a. 2 tins of wheat/corn flour
b. ½ tin of soy flour
c. Pepper (blended)
d. Palm oil/groundnut oil (2/3 spoons)
e. Shrimp/crayfish, 1 boiled egg (diced), fish (cut into tiny pieces), small sized onion, seasoning and salt
f. 50 cl of water
g. Tin/leaf/nylon/plastic cups
h. Pot

Method:

a. Pour some water in the pot and light your gas cooker
b. Mix the soy flour with the wheat/ corn flour
c. Add the 50 cl water to the mixed flour and stir to make the consistency of the flour watery
d. Add the blended pepper as well as the 2/3 spoons of palm oil/groundnut oil and stir properly
e. Add the diced egg, onion, fish/crayfish/shrimp
f. Add seasoning and salt to taste
g. Pour into tins/leaf/nylon/plastic cups and cook for 30 minutes

LOCUST BEAN MADE FROM SOY

Ingredients:

a. 2 tins of soy bean,
b. 1 litre of water
c. Sieve
d. Banana /pawpaw leaves
e. Basket
f. Tray
g. White cloth

Method:

a. Boil some water.
b. Pour the soy bean In the boiling water which should be twice the quantity of the soy bean and let it boil for at least one hour.
c. Remove the soy bean from the fire and pour out the water and rinse the soy bean.
d. Spread some banana or pawpaw leaves inside a clean basket.
e. Pour the hot soy bean into the basket and spread it, then cover the soy bean with banana or pawpaw leaves.
f. Cover the basket with a tray and the white cloth
g. Keep the basket filled with the soy bean in a warm place for 2 to 3 days
h. On the 3rd day, open the basket and add some salt, the locust bean is ready to be eaten.

FOOD TABLE

Some other foods found in Africa include Rice, beans, cassava, soy beans, corn, wheat, plantain both ripe and unripe, yam, cocoa yam, gari (made from cassava), yam flour, eba, lafun (made from cassava). With time more will be added. The food items listed below are found in Africa. The list is not exclusive.

FRUITS

· Lemons
· Oranges
· Mangoes
· Pineapple
· Apples
· Grapes
· Grape fruits
· Pears
· Bananas
· Water melon
· Corn
· Paw paw
· Guavas
· Tangerines
· Plantain
· Lime
· Cashew

Vegetables

· Cabbage
· Okra
· Green peas
· Lettuce
· Onions
· Pepper
· Spinach
· Carrots
· Cucumber
· Celery
· Garden egg
· Potatoes
· Ginger
· Parsley
· Radish
· Basil

SEEDS AND NUTS

· Pumpkin seeds
· Beni seed
· Walnut
· Groundnut

WHITE MEAT

· Turkey
· Chicken
· Duck
· Guinea fowl

SEAFOOD

· Shrimps
· Crayfish
· Periwinkle
· Snail
· Mackerel
· Liver
· Oyster
· Salmon
· Crab
· Prawn
· Sardine
· Herring

RED MEAT

· Beef
· Mutton
· Goat meat

OIL

· Groundnut oil
· Codliver oil
· Melon seed oil
· Beni seed oil
· Rapeseed oil

Making of rice, soy, wheat, corn, plantain flours : In the case of rice, soy, wheat and corn, they are grounded dried at the miller, while in the case of plantain, unripe plantain is used. The peels are removed and the plantain is sun dried before it is turned into powder.

SOY BEAN CAKE

Ingredients:

a. 2 tins of wheat flour/ 2 tins of corn flour
b. ¾ tin of soya flour
c. 1 egg (optional)
d. 2/3 spoon full of water
e. Pepper
f. Onion
g. Salt to taste

Method:

a. Mix the soy flour with the wheat/ corn flour
b. Add the egg, pepper, onion and salt
c. Fry in a hot oil until it becomes golden brown

Serves 3 people