Adalu is a traditional Nigerian dish made from beans and corn. It is a popular meal in the southwestern part of the country and is often served as a breakfast dish or as a main course for lunch or dinner. This dish is not only delicious but also very nutritious and can be easily customized to suit different dietary preferences.
1 cup of beans (black-eyed or brown beans)
1 cup of cornmeal
1 onion, diced
2 red bell peppers, diced
2 cloves of garlic, minced
1 tsp of smoked paprika
1 tsp of cumin
Salt and black pepper, to taste
Water, as needed
1 tbsp of olive oil
Measuring cups and spoons
Rinse the beans and soak them in water overnight. Drain and rinse the beans the next day.
In a large pot, add the beans and enough water to cover them. Bring to a boil and then reduce the heat to low. Cover and simmer for about 45 minutes or until the beans are tender.
While the beans are cooking, prepare the cornmeal by mixing it with enough water to form a thick paste. Set aside.
In a separate pan, heat the olive oil over medium heat. Add the diced onion and sauté for 2-3 minutes or until translucent.
Add the diced red bell peppers and minced garlic to the pan and continue to sauté for another 2-3 minutes or until the peppers are tender.
Add the smoked paprika and cumin to the pan and stir to combine.
Drain the cooked beans and add them to the pan with the sautéed vegetables. Stir to combine and season with salt and black pepper to taste.
Pour in enough water to cover the beans and vegetables and bring the mixture to a boil. Reduce the heat to low and let it simmer for 10-15 minutes or until the mixture thickens slightly.
Gradually add the cornmeal paste to the pot, stirring constantly to avoid lumps. Continue to cook over low heat for another 10-15 minutes or until the adalu is thick and creamy.
Calories per serving: 250
Total Fat: 5g
Total Carbohydrate: 40g
Dietary Fiber: 10g
This recipe contains beans, which may be an allergen for some individuals. If you have a bean allergy, you may need to avoid this recipe or substitute the beans with a different ingredient.
This recipe is not inherently spicy, but you can adjust the spice level to your liking by adding more smoked paprika or cumin.
To make this recipe even healthier, you can use whole grain cornmeal instead of regular cornmeal. You can also reduce the amount of oil used in the recipe or use a different type of oil, such as coconut oil or avocado oil.
Here are a few additional tips to help you make the perfect adalu:
If you don't have time to soak the beans overnight, you can use a quick soak method. Simply bring the beans to a boil and then let them sit for one hour before draining and rinsing.
You can add other vegetables to the adalu if you like, such as carrots, celery, or spinach. Just make sure to chop them finely so they cook evenly.
To make this recipe vegan, simply omit the olive oil or use a plant-based alternative.
Adalu is a versatile dish that can be served in many ways. It can be enjoyed on its own as a main course, or as a side dish with grilled chicken or fish. It can also be served with plantains, rice, or bread.
Leftover adalu can be stored in an airtight container in the refrigerator for up to three days. Simply reheat in the microwave or on the stovetop before serving.
With these tips and the detailed recipe above, you'll be able to make a delicious and nutritious adalu that's sure to impress your family and friends.
Amazon links for ingredients and equipment:
Black-eyed beans: Click to Buy
Cornmeal: Click to Buy
Smoked paprika: Click to Buy
Cumin: Click to Buy
Olive oil: Click to Buy