Stewed Green Beans - South African Farm Recipe

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Stewed Green Beans - South African Farm Recipe
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Ingredients
8
Count
Nutrition
72
Calories
Total time
40
Minutes
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Ingredients:

Directions:

  1. Wash and tail beans. Please note that you could use more; the quantity doesn't matter. If you're cooking for more than 4 people, use more beans and maybe 2 potatoes.
  2. Cut the beans cross-wise into rounds - anything from thinly sliced to 1 long.
  3. Carry on until all the beans have been cut.
  4. Put in a pot, and slice the peeled potato and onion over the beans.
  5. Add about 1/3 cup water, sugar, white pepper and salt.(Yes, white pepper is the best here, but black pepper is fine). Don't mix: just put lid on and bring to boil, then lower heat and let simmer.
  6. Bring to the boil, lower heat, put lid on, and let the whole lot simmer until everything is very soft.
  7. Using one of those utensils (name?)which you use to mash any vegetable roughly, mash the beans, potato and onion, but don't try to beat it to a pulp - there should be texture left (see photo's!).
  8. Usually there is a bit too much liquid left. Drain this off - I use a sieve - or you can boil it away over high heat, but be careful not to burn the veggies.
  9. Add a good knob of real butter, fork through, and sprinkle with nutmeg to serve.
  10. This simple dish can easily be made ahead and warmed up - the flavour improves.
  11. Serve as a vegetable side dish.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 72.35 Kcal (303 kJ)
Calories from fat 0.64 Kcal
% Daily Value*
Total Fat 0.07g 0%
Sodium 315.69mg 13%
Potassium 362.26mg 8%
Total Carbs 16.44g 5%
Sugars 5.74g 23%
Dietary Fiber 4.59g 18%
Protein 2.94g 6%
Vitamin C 14.5mg 24%
Vitamin A 0.3mg 11%
Iron 1.3mg 7%
Calcium 54.1mg 5%
Amount Per 100 g
Calories 45.04 Kcal (189 kJ)
Calories from fat 0.4 Kcal
% Daily Value*
Total Fat 0.04g 0%
Sodium 196.5mg 13%
Potassium 225.49mg 8%
Total Carbs 10.24g 5%
Sugars 3.57g 23%
Dietary Fiber 2.86g 18%
Protein 1.83g 6%
Vitamin C 9mg 24%
Vitamin A 0.2mg 11%
Iron 0.8mg 7%
Calcium 33.7mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 0.7
    Points
  • 2
    PointsPlus

Good Points

  • fat free,
  • saturated fat free,
  • cholesterol free,
  • good source of fiber

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