Sousboontjies (Bean Salad)
Introduction
Did you know that leading nutrition scientists agree that plant protein sources such as beans are the key to optimal health and disease prevention?
Your bean salad (sousboontjies) recipe will provide this protein source.
Beans
There are a variety of beans. There are black and pinto beans, fava beans, garbanzo beans (chickpea), sugar beans, and kidney beans.
Today’s recipe consists of sugar beans.
Beans and Health Benefits
It is critical to eat beans. Bean Salad (sousboontjies) contain soluble and insoluble fibre.
The soluble fibre lowers cholesterol levels and can potentially reduce the risk of coronary heart disease.
Both the soluble and insoluble fibre facilitate the prevention of constipation. Insoluble fibre may reduce the risk of colon and rectal cancer.
Bean Salad (Sousboontjies)
Sousboontjies is a South African delicious recipe.
Ingredients
- 350 grams sugar beans
- 3 ml salt
- 3 ml liquid sweetner (of yur choice
- 50 ml brown vinegar
- 1 ml nutmeg
- 2 ml ground cinnamon
- 1 ml ground black pepper
Instructions
- Rinse the beans under running water. Place in a large saucepan to avoid spilling when boiling. Cover the beans with cold water and bring to boil.
- Boil for 5 to 10 minutes
- Cover the beans again in cold water. Bring to the boil. Reduce the temperature and simmer for one to two hours, until the beans are tender and done. Grain the water from the beans and make the quantity up to two-hundred ml with cold water, then return to the saucepan with cooked beans.
- Mash one-hudred ml beans to thicken sauce.
- Add the salt, liquid sweetner, vinegar, nutmeg, cinnamon and pepper to the cooked beans. Simmer for ten minutes, stirring occasionally. Serve hot or cold.