MAKE NUTRITIONALLY RICH RICE AND BEANS WITH ME

Greetings Steemians. It's a pleasure to write again on this amazing platform. Today, I want y'all my fellow Nigerians to join me in the kitchen to prepare rice and beans, a combo of grain and legume.

As we may all already know, rice is a good source of carbohydrate and beans, a good source of protein. A balanced diet contains about 60% of carbohydrates, 15% of protein, 15% of fats and oils, 10% of vitamins, minerals and water.

Today, I want us to make a simple balanced diet of rice and beans. The oil will be our lipid. The peppers, seasoning and salt will be our vitamins and minerals while the water that will be added during preparation will be our source of liquid nutrient.

Shall we begin?

Step 1: I put the pot on fire and heated it till it was very hot. I did this so that the palm oil I intend to add next will heat quickly.

Step 2: I poured palm oil in and let it heat up till it bubbled. That's our fat and oil source.

Step 3: I threw in some sliced onions to the hot oil. Emphasis on "threw" because I didn't want oil splashes or kitchen accidents. From a reasonable distance, I stirred the onions and let it remain till smoke emanated from the pot.

Step 4: I added pounded crayfish, scotch bonnet peppers and water. Crayfish and scotch bonnets are rich sources of vitamins and minerals.

Step 5: I added my parboiled and properly washed rice and beans.

The picture above is what it looked like when I put it in the pot.

Obviously, the rice and beans were way higher than the liquid level of the pot so I added more water till everything were at the same level.

Step 6: I crushed some Star maggi cubes into the pot which is a good source of iodine, a mineral.

Step 7: I poured some Cameroon pepper into the pot. Cameroon pepper is a good source of vitamin A and C.

Step 8: I stirred it till it looked this way.

Step 9: I placed some dried fish/bonkafish to the pot, a rich source of protein. I didn't add the fish ever since because it could literally disappear into the pot of food.

Step 10: I covered the pot so that the water could dry up.

11: I opened the pot lid after 7 minutes and the water was almost dried up. I sprinkled few sliced scent leaves(African basil). The scent leaves provide good source of vitamins A, C, K and manganese, a mineral. I covered the pot back and took a minute before reopening.

12: When I did reopen, it looked like the picture above and when I served, it looked like the picture below.

Thank you so much for cooking with me. It of course tasted better than it looks. I appreciate the companionship throughout my culinary session. Take care fam.