I tell you, eating better helps our bodies carry us well. Plant based dinners are becoming a norm in my life and I’m loving it!! The longest I’ve gone without meat is 6 weeks and since then, I’m not moved by meat, I eat it when I crave it. Meat is no longer compulsory in my grocery shopping.
Amadumbe are also called CocoYam, Taro Root, Mufhongwe, Madumbis, Taro, and Dasheen.
Be good to your body, and it will carry you well.
✅Lower blood sugar levels
✅Improve heart health
✅Enhance vision health
✅Improve skin care
✅Improves immune system
✅Support muscle and nerve health
Here’s is how I prepare the Amadumbe Mash:
Ingredients for the Amadumbe Mash:
Garlic & Herb Stock
Extra virgin olive oil
A teaspoon of butter
I first boiled the Amadumbe with their skin on, in the garlic & herb stock. When they were tender, I took them off the stove, out of the pot and let them cool off enough for me to peel them. I discarded the stock. After peeling, they went back into a pot for mashing. On simmer, I added a bit of water to my desired consistency, added some salt & pepper for seasoning and the olive oil and let them simmer for a few minutes. Then I added the butter and freshly chopped parsley and simmered for about 5 minutes before switching the stove off.
Now for the Black Turtle Beans:
Black Turtle Beans
✅Maintain Healthy bones
✅Lower blood pressure
✅Assist in preventing heart disease
✅Prevent constipation and promote healthy digestion
Ingredients for the Black Turtle Bean and Sweet Curry with a kiss of Orange
Black Turtle Beans, about 1 1/2 cup
2 Small Red onions, finely diced
3 Garlic Cloves, minced
1 Stick of celery, finely chopped
Durban Masala Spice
Liquid Vegetable Stock
3 tomatoes, puréed
Zest of half an orange
Juice of one orange
I soaked the Black Turtle Beans in water for about 2 hours.
On the stove: In a pot I sautéed the red onion and garlic in olive oil, then added the beans (after discarding off the soaking water) and cooked on simmer for about 5 minutes. Then follows the Star anise, Durban masala and curry spice. This was sautéed for about 5 minutes and then simmered for about 10 minutes. I added the water and simmered for another 10 minutes.
Then the liquid vegetable stock was added, about 1 1/2 cup together with the mixed herbs. Simmer for about 20 minutes.
The puréed tomatoes are added and the sweet corn on the cob is placed on top, then simmer again for 10 minutes. I took the sweet corn out and took the corn off the cob and set aside while the cooking continued on the stove for about another 10 minutes.
I then added the sweet corn and put the pot in the oven on 160 degrees for an hour. The orange juice and zest were added and then the pot went back into the oven for 30 minutes.
That was it.
I love how the beans were not mushy or lost their shape. They were soft and juicy inside. Everything went so well together. The orange an amazing touch to dish and the parsley seasoned the Amadumbe just right! The sweet corn also shined!!!
I shaped the Mash with two spoons and garnished the dish with fresh parsley and orange zest.
I cannot tell you how great this was!!!!! We had seconds and thirds 🙈.