AFRICAN CUISINE MAGAZINE Vol. 1 No. 8 October 2013 | Page 26

African CUISINE All The Goodness of Africa The Biography of Food No. 7 Nigeria Beans T Protein: 25 (g) here are over a 100 varie?es of beans known to man. Some of these are speci?c Dietary Fibre: 10.7 (g) Carbohydrates: 59 (g) to certain regions of the world. Fat: 1.2 (g) The popular Nigerian brown beans Vitamins: A, Folates are actually brown cowpeas which are Minerals: Calcium, Magnesium, Potassium, Sodium, Iron, cul?vated and consumed in most of Sub- Zinc, Manganese and Copper saharan Africa. This variety also exists as white cowpea. The beans are highly Note: Other ingredients added to beans during the cooking nutri?ous containing good levels of carbohydrate, protein, process such as oil and other vegetables will impact on the dietary ?bre and minerals such as calcium, magnesium, overall calorie count of the dish. potassium, sodium, iron, zinc, manganese and copper. Uses: Brown beans are prepared and consumed in a variety Brown beans are an important crop which plays a signi?cant of ways. Arguably, Nigerians have the highest numbers of role in the diets of Nigerians. They serve as a major source of ways/methods of cooking and ea?ng beans. They can be protein in the absence of su?cient animal protein. There are boiled and eaten alone, or in combina?on with cereals such two further categories of the brown beans namely Oloyin as rice or corn. They can also be mashed up, made into and Olo 1&2. The Oloyin beans have a naturally sweet taste soups, milled (usually with peppers, onion etc.) and fried as a ?[??Y?\??Y[??\?Z[?\?\?]\??Y?HH?X[????{??Y\? Z?\?KX?\?Z?H\?]8?&\??[Y[???^?[ H??X[YY[??\?H[???X?Y?Y??X?H?\? ? YX\??Y???]?Y?\?XB?H?]??\?HY[?? [?[?[[?[?K??\??\??[?HH??8?&\?\??\??????X[????X?\??[??X?[?;??[Y\?H?X[??]?H[???Y[??YY[?Z[Y?X???[???[????X??] ??H??[??X???[?????Y?B?[??;? ??\???\?KY?Z[?[?{? \?[??^\????^?[ ???]?{??[?[]H???????X[?? ?\?Y? L ???[Y??????X[??N???[?Y\? ?? ?H ??[ B????????\?\?H??[??H??[???;??\???[??KZ??[???????? ????Z?? L?? K?Y?\?X[?X????X?X[??[ B?XY?^?[?H?[X??][??H?\??Y??X?x?&\???? ??[??[?HX\??B??