Ugu, beans and rice bowl

Ingredients

For 4 portions. Tick items as you go — nothing is changed for anyone else.

• 350 g brown beans (oloyin) or black-eyed beans, soaked
• 300 g rice
• 200 g ugu (pumpkin) leaves, washed and shredded
• 3 medium tomatoes, washed and chopped
• 1 medium onion, peeled and chopped
• 2 tbsp palm oil or groundnut oil
• 1 medium orange or a squeeze of lime, to serve, washed
• salt, a little, to taste

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

1. 1Step 1. Boil the soaked beans in fresh water for 45–60 minutes until completely soft.
2. 2Step 2. Cook the rice separately until tender and drain.
3. 3Step 3. Heat the oil, soften the onion and tomato for 6–8 minutes, then stir into the drained beans.
4. 4Step 4. Add the washed shredded ugu and cook for 3 minutes until just wilted.
5. 5Step 5. Serve the beans with the rice, and have the fruit alongside — vitamin C eaten with a meal helps the body absorb iron from plant foods.

Allergens for your selection

No declarable allergens in the ingredients as currently selected.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.