Hearty healthy winter meals
1 cup speckled suar beans 1 cup samp mielies
Ingredients
4 cups water
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inch salt
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ʹ lare onions, chopped
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eetable oil, for frin
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ʹ tsp. curr powder
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ʹ tsp. chicken spice
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Soak beans oerniht (or cook for at least ʹ hours in boilin water).
Method
poumrboinerbweantesr.with samp, place in a pot and
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Boil (without salt) until tender, about 1½ hours. Stir in salt and continue to boil for another 1½ hours.
r onions in oil until soft. dd curr powder and chicken spice and fr for a minute. edndtlonuionntiml siotfut raentdomsaumshpm. Sititrureaunladrclootok preent it from stickin to the bottom of the pot. Sere sprinkled with chicken spice or aromat, if ou like. metric tonnesbones/animal Ȉ1Sͻh͵omrteatreicȀitmonpnoertsoafnannualler.ae of Eswatini is predominantl remained
mankeEe1r0 o4n8e0hpercotfaitr!eB, eaafnasrmareerccuarnǦ alolwaansdbrtihdeceodntshurmoupthioinmpaoprtiss.
rentl tradin at Eʹ 1ͷ00 per metric mports of beans accounts for oer tonne at . oteǦ production costs d8r0Stpabeteriascnteiscncstooonffstubhmeeaetndostianflothroetlhucomeupensatrsotf. tomothaaenro, tahnredr. afrtotmimoesnferofamrmoneer rteotiohne Ȉ erae production was 1 1
IRnEgDreSdPieEnCtKsLED
mȈetriecrtaonenceosnsumption was ͵0
three years
1 cup of suar beans 1tsp caenne pepper
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UMNGQUSHO (SAMP AND BEANS) BEANS CURRY
1 tsp. arlic powder
1 tsp. iner powder
1 lare white onion
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ʹ͵ ltabrspe. ctomokaitnoeosil
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1 tsp. turmeric
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Salt and pepper to taste
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ash the beans and let them soak
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wohiaethrenhrieahanttdiwnliaethtptochto.eomkdidncsooomkilefomroo͵rn0e
Method
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minutes.
dd all the other inredients
◗ ecept for salt and tomato sauce because salt hardens the beans and sauce makes a thick laer at thoeobkoftotorman. other hour and add tfohreasnaolttahnerd͵to0maitnoustaeuscaen.d oouk are dǣoneo.oked beans can last up clttiohoketohbktrheeetdetemdrsoautrheseatirnhtebathsetesaetfn.arsiodifunoectr.haunet psfreietedoemeʹes, NOTES months.
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