Nutritious bean and mukene sauce
Bean and mukene sauce is a good source of plant and animal protein and a wide range of vitamins and minerals. Mukene a highly nutritious tiny species of fish belonging to the sardine family, is plentiful in most local markets and usually sold sun-dried. This sauce can be enjoyed by the whole family and is especially good for building the strength of those recovering from an illness.
Ingredients
Serves 6
500g dry beans
1 cup dried mukene
5 large red tomatoes
1 large onion
2 tbsp Royco
1 clove garlic
1 tbsp cooking oil
Salt
Method
Sort, wash and soak beans overnight in plenty of water. Remove and discard bean skins the next day. Boil beans in salted water and drain when cooked. Meanwhile, put tomatoes in very hot water. When skins have loosened, remove the skins and chop tomatoes finely.
Chop onion, crush garlic and wash the mukene. Heat the oil in a large pan and fry onion until soft. Add the garlic and continue frying until golden brown. Add the tomatoes, reduce the heat and cook slowly in covered pan until done.
Mix the Royco with a little cold water and pour into the tomato mixture. Cook stirring for two minutes. Add in the mukene, reduce the heat and cook stirring occasionally for two minutes. Add the beans, mix well then add in a little water to make a thick sauce. Bring to the boil, reduce the heat, cover the pan and cook slowly for a further five minutes.
Blend the soup in a blender in batches or pass through a fine sieve. Pour into sauce pan and thoroughly re-heat before serving. Serve hot with cooked or fresh vegetables and any staple.
