Yam and Beans Pack Lunch Dish

Yam and beans pack lunch dish

Yam and Beans Packed Lunch

Yam and Beans Packed Lunch


Ingredients:
Nigerian honey beans
Yam
Salt
Kale
Mackerel fish
Red onions
Knoor cube
Paprika
Garlic powder
Curry
Coriander powder
Turmeric
Red sweet pepper (bell pepper)
Yellow sweet pepper (bell pepper)
Green sweet pepper (bell pepper)

Preparation
YAM
Cut a 1/3 of a whole yam
Slice into medium thickness
Peel each slice and cut into 2 or 3 pieces
Place them in a pot of water
Add a little salt to taste
Bring to the boil for about 10mins or until tender
Drain excess water and leave in the pot
KALE
Put 2 handful of kale in a pot
Add a little bit of water
Bring to the boil and stir occasionally for about 3-5mins depending on how crunchy you like it

SWEET PEPPER SAUCE
Thinly dice each pepper including the onion and mix them together
Put about 3 tablespoon of sunflower oil in a frying pan, allow it to heat and gently pour in about 2 handful of the pepper mix
Reduce the heat and add a teaspoon of coriander powder, curry powder, garlic powder, paprika, turmeric and 1 knoor.
Stir for about 5 mins and slice 1 medium tomato into about 6 parts and add to it
Stir for another 2/3 mins and leave it in the pan

FISH

Cut 1 mackerel fish into 2 pieces
Clean the inside and season with fish seasoning, paprika, garlic powder, curry, coriander and turmeric
Grill in the middle part of the oven for 20mins and turn over and grill the other side for about 12mins
Take it out of the oven and place on a plate

BEANS
Put 1/3 cup of beans in a pot, cover with water and put the lid on
Add half thinly sliced red onions, half knoor cube, pinch of paprika, garlic powder, curry, coriander powder, turmeric
Add a pinch of salt if desired, although not necessary as the beans is naturally sweet
Bring to the boil for about 40mins or until crunchy
Add a tablespoon of sunflower oil and let it boil for 10mins or until tender
Drain excess water and leave the beans in the pot
Allow the yam, curly kale, sweet pepper sauce and beans to completely cool down
Serve your dish in your pack lunch container – add your required portion of yam, kale, beans, and fish.
Refrigerate and it’s ready for you to take to work.
HAPPY YAMING

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