The 3-ingredient nutrient powerhouse dish you need to try
This 3-ingredient dish is nutrient-dense, filling and easy to prepare even if you have no cooking experience. Check the recipe.
That moment when you stumble upon something so simple, yet so ingeniously made, that it stops you in your tracks. During my culinary research expedition through Ghana’s Upper East Region, I had one such moment when I discovered mina-di-sona, a dish that shows the brilliant simplicity of indigenous cooking.
In this article, I break down the behind-the-scenes of this nutrient-dense easy recipe to give you better confidence on making it even if you have minimal cooking skills.
Why this recipe is a nutrient-dense food
Aside the 3-ingredient simplicity, this dish is unique in how the ingredients work together to create a tasteful nutritious delights. It’s a recipe delivers exceptional nutritional value using basic affordable ingredients.
This nutrient-dense recipe has a balance of:
- sorghum, which provides complex carbohydrates, B vitamins and essential minerals.
- beans, which gives plant-based protein, fiber and iron.
- groundnuts/peanuts, which add healthy fats protein, and vitamin E.
This combo creates a complete nutritional profile while remaining incredibly budget-friendly.
Another incredible thing about mina-di-sona is that, you can adapt it to different diets. It’s inherently a healthy vegan recipe. It’s also a gluten-free food. You can make it vegetarian, pescatarian and so much more.
How to customize this easy recipe to your needs
Build on this base to create various nutrient-dense recipes:
- Serve with salad, grilled or tossed vegetables on the side for extra nutrients, color and flavor
- Top with fermented vegetables for probiotics
- Add some sauce or stew on top or soup in a bowl on the side for a more flavourful experience
- Drizzle with olive oil for extra healthy fats
- Add any protein of your choice on the side, for instance, well-spiced grilled tilapia or tofu kebab
It’s up to you; the opportunities are endless.
Whether you’re a food enthusiast, health-conscious cook or someone looking to incorporate more nutrient-dense foods into your diet, this recipe offers a practical, delicious option that has stood the test of time. It is also a beginner-friendly recipe.
The 3-ingredient nutrient powerhouse dish you need to try Recipe
Prep
10 min
Cook
50 min
Total
1 hr
Serves
2
Ingredients
- 1 cup red sorghum
- 1 cup black-eyed beans
- 1/2 cup raw groumdnuts (peanuts)
- water (enough until well-cooked)
- salt to taste (optional)
Instructions
- 1
Wash the sorghum and place it in a saucepan with plenty of water (about 5-7 cups)
- 2
Bring to a boil and boil on high heat until the sorghum is softened but not fully cooked
- 3
Wash the beans and add to the partially-cooked, and let boil still on high heat
💡 Tip: If needed, add more water
- 4
Stir and continue cooking until both the sorghum and beans are tender and most of the water has been absorbed (just like rice)
💡 Tip: During boiling, check occasionally and add more water if needed
- 5
Crush the raw groundnuts into a rough grind. You can use a mortar and pestle or pulse in a food processor.
💡 Tip: Do this while the sorghum and beans are cooking
- 6
Once the sorghum and beans are fully cooked, turn the heat to low and sprinkle the crushed groundnuts over the top
💡 Tip: fully cooked sorghum and beans should be soft and mash when pressed between your thumb and index finger
- 7
Cover and let steam cook the groundnuts until done
💡 Tip: Taste groundnut for doneness. If done, there should be no raw taste or smell.
- 8
Add salt if desired and stir untill steamed groundnut is well incorporated
Chef's Notes
- 📝The consistency should be similar to rice. If it’s too dry, you can sprinkle a small amount of hot water when stirring.
- 📝This recipe is perfect for bulk prep; just increase the proportion of ingredients. You can store in an airtight container in the refrigerator for up to 3 days or freeze for longer periods.
- 📝If frozen, bring to a complete thaw before heating to prevent mushiness.
- 📝Aside nutrition, the groundnut binds the other ingredients together. So the more and finer the groundnut, the mushier it will be.
Recipe by Etornam C. Tsyawo
From FoodPulse.co
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Etornam C. Tsyawo
Food Systems Research Engineer
Etornam is a Food Systems Research Engineer. She helps the everyday consumer navigate the modern food environment with confidence.
Credentials:
- Doctoral research in Consumer Food Systems
- MSc Food Science & Technology
- BSc Chemical Engineering
