Gbegiri
HB-7081 · Hand-built original
A smooth Yoruba bean soup of peeled beans simmered with palm oil, Scotch bonnet, ginger and ground dried crayfish, then pureed.
SoupServes 4146 kcalGluten-freeDairy-freeEgg-freeDiabeticLow-SodiumRenal
Main ingredient: red palm oil
Servings:4quantities adjust to match
Ingredients
- ¼ cup red palm oil
- 1 small onion, chopped
- 1 Scotch bonnet pepper, stemmed
- 4 garlic cloves
- 1 (1-inch) piece of ginger, scrubbed
- 1 Tbsp. ground dried crayfish
- 2 cups dried peeled beans (see note), such as honey beans, black-eyed peas, or peeled mung beans, rinsed and drained
Method
- Warm the red palm oil in a medium saucepan over medium heat and cook the chopped onion in it until it turns translucent.
- Add the stemmed Scotch bonnet pepper, garlic cloves, ginger and ground dried crayfish and cook for about 2 minutes, until the mixture smells fragrant.
- Stir in the rinsed peeled beans and pour in enough water to cover them by up to 2 inches, then bring the pan to a boil over high heat.
- Reduce the heat to a simmer and cook the beans until they are completely tender and falling apart into a chunky soup, topping up the water if the pan starts to look dry.
- Take the pan off the heat and let the bean mixture cool slightly.
- Blend the soup with 1 cup of water until it is smooth, return it to the pot and either serve the gbegiri at once or keep it warm over low heat.
Nutrition (per serving, where published)
146 kcalCalories
0.5 gProtein
3.4 gCarbs
14.8 gFat
7.3 gSaturates
0.5 gFibre
1.2 gSugars
1 mgSodium
0 mgCholesterol
40 mgPotassium
6 mgCalcium
0.1 mgIron
1 servingServing
Estimated from USDA FoodData Central ingredient data