Adalu, a traditional Nigerian bean and corn pottage, is one of those comforting dishes that brings back memories of home. Growing up, it was usually made with local corn and plenty of palm oil, but I’ve given mine a fitfam twist by reducing the oil. I also substituted the Nigerian-style corn for frozen sweet corn, as that’s what I had access to. The result? A lighter but still very flavorful meal!
One of my favorite hacks for making bean dishes is using the Instant Pot (or any pressure cooker). It cuts cooking time drastically and makes the process a breeze, just set it and forget it until it beeps. This recipe makes 6 hearty servings at around 447 calories each, so it’s filling, nutrient-packed, and waistline-friendly.
The combination of soft beans, sweet pops of corn, smoky mackerel, and a rich pepper base into this delectable adalu creates an incredible balance of flavors. You can enjoy it as is or pair with fried(or grilled) plantains for a real treat!
Adalu (Bean & Corn Pottage) – Fitfam Nigerian Style
Ingredients
Equipment
Method
- Pick and rinse the beans thoroughly to remove dirt and stones.
- Transfer beans to an Instant Pot, add some diced onions, cover with water, and cook on the bean/chili setting.
- While beans cook, roughly blend red bell peppers, habaneros, and onion.
- Heat palm oil in a saucepan, then add the blended pepper mixture. Cook until all liquid evaporates and it thickens into a stew.
- Stir in smoked mackerel chunks, crayfish, and seasoning. Let simmer gently over low heat.
- Once beans are soft, transfer them into the saucepan with the pepper mixture. Add corn and mix well.
- If too thick, loosen with a splash of water. Simmer on medium-low for 5–10 minutes to allow flavors to combine.
- Garnish with chopped green onions (optional) and serve hot.
Looks yummy😊 Definitely trying this
Let me know how it turns out 🙂