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Adalu(bean and corn pottage)

Adalu (Bean & Corn Pottage) – Fitfam Nigerian Style

5 from 1 vote
A fitfam-friendly Adalu made with oloyin beans and frozen sweet corn in a rich pepper base, using just a little palm oil for flavor. Instant Pot friendly for busy days, this recipe makes 6 hearty servings at about 447 calories each without sacrificing that classic Nigerian taste.
Prep Time 20 minutes
Cook Time 50 minutes
Servings: 6
Course: Breakfast, dinner, lunch, Main Course
Cuisine: Nigerian, West African, Yoruba
Calories: 447

Ingredients
  

  • 3 cups oloyin beans Nigerian honey beans
  • 2 cups whole kernel corn Frozen sweet corn
  • 1 medium onion
  • 2 medium red bell peppers
  • 2 habanero peppers
  • 6 g crayfish ground
  • 130 g smoked mackerel boneless
  • 2 tbsp palm oil
  • Chicken Bouillon to taste
  • Salt to taste
  • Green onions for garnish

Equipment

  • 1 Instant pot/ Pressure cooker optional but recommended

Method
 

  1. Pick and rinse the beans thoroughly to remove dirt and stones.
  2. Transfer beans to an Instant Pot, add some diced onions, cover with water, and cook on the bean/chili setting.
    Adalu(bean and corn pottage)
  3. While beans cook, roughly blend red bell peppers, habaneros, and onion.
    Adalu(bean and corn pottage)
  4. Heat palm oil in a saucepan, then add the blended pepper mixture. Cook until all liquid evaporates and it thickens into a stew.
    Adalu(bean and corn pottage)
  5. Stir in smoked mackerel chunks, crayfish, and seasoning. Let simmer gently over low heat.
    Adalu(bean and corn pottage)
  6. Once beans are soft, transfer them into the saucepan with the pepper mixture. Add corn and mix well.
    Adalu(bean and corn pottage)
  7. If too thick, loosen with a splash of water. Simmer on medium-low for 5–10 minutes to allow flavors to combine.
    Adalu(bean and corn pottage)
  8. Garnish with chopped green onions (optional) and serve hot.
    Adalu(bean and corn pottage)