Recipes · Ugandan · Side Dishes
Firinda (Bean and Groundnut Stew)
One serving has 459 kcal and 23 g protein, and at least a fifth of a woman's daily need of folate (86%), copper (78%), manganese (72%), phosphorus (58%), thiamin (50%) and fiber (48%). Ready in 570 minutes.
- Preparation: 480 min
- Cooking: 90 min
- Makes: 1 serving (447 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: peanut
Ingredients
- 80 g Kidney beans, red, dried
- 50 g Tomatoes, raw
- 40 g Onions, raw
- 3 g Garlic, raw
- 15 g Peanut butter
- 8 g Vegetable oil
- 1 g Salt
- 250 g Water
Method
- Soak the kidney beans overnight, then drain and boil hard for the first 10 minutes (important for kidney beans), then reduce to a simmer and cook for about 1-1.5 hours until completely soft.
- Heat the oil in a pan and cook the onion and garlic until softened, about 4 minutes.
- Add the tomato and cook until it breaks down into a sauce.
- Stir in the cooked beans with some of their cooking liquid and the peanut butter, and simmer for 10-12 minutes until thickened.
- Season with the salt and serve warm as a side alongside matoke or rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 459 kcal | 22% |
| Carbohydrates | 59 g | |
| Water | 344 mL | |
| Fiber | 14.2 g | 48% |
| Protein | 22.5 g | 47% |
| Tryptophan | 0.22 g | |
| Threonine | 0.79 g | |
| Isoleucine | 0.82 g | |
| Leucine | 1.5 g | |
| Lysine | 1.3 g | |
| Methionine | 0.28 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.52 g | |
| Valine | 0.97 g | |
| Histidine | 0.52 g | |
| Fat | 16.7 g | |
| Monounsaturated | 5.7 g | |
| Polyunsaturated | 7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.3 g | |
| Saturated | 2.9 g | |
| Trans-Fats | 0.06 g | |
| Cholesterol | 0 mg | |
| Calcium | 101 mg | 10% |
| Copper | 0.7 mg | 78% |
| Iron | 5.9 mg | 33% |
| Magnesium | 149 mg | 48% |
| Manganese | 1.3 mg | 72% |
| Phosphorus | 404 mg | 58% |
| Potassium | 1,361 mg | 29% |
| Selenium | 3.8 µg | 7% |
| Sodium | 476 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 0.55 mg | 50% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 4 mg | 29% |
| Pantothenic acid (vitamin B5) | 0.9 mg | 18% |
| Pyridoxine (vitamin B6) | 0.51 mg | 39% |
| Folate (vitamin B9) | 343 µg | 86% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 59.2 mg | 14% |
| Vitamin A | 21 µg | 3% |
| Vitamin C | 14.3 mg | 19% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.5 mg | 16% |
| Vitamin K | 23.4 µg | 26% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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