BEANS SALAD (Sierra Leone Dish )

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Avocado oil provides healthy fats while being cost-effective.

cooked beans

🥗Healthier: chickpeas

💰Cheaper: canned beans

Chickpeas are nutritious and canned beans are more affordable.

red onion

🥗Healthier: green onion

💰Cheaper: white onion

Green onion is lower in calories and white onion is often less expensive.

parsley

🥗Healthier: cilantro

💰Cheaper: spinach

Cilantro adds freshness while spinach is budget-friendly.

Introduce the recipe and ingredients for bean salad.

Use black-eyed peas instead of red beans.

Prepare fish and chicken by seasoning them.

Chop tomato, bell pepper, and onion for the salad.

Wash and cut cucumber and lettuce.

Boil black-eyed peas in a pot with 4 cups of water, changing the water as needed.

Season the chicken and fish with various seasonings including salt and chicken flavor seasoning.

Fry the fish and chicken in oil until cooked.

Check the doneness of the black-eyed peas by squeezing them to see if they are soft.

Drain the cooked black-eyed peas in a sieve.

Blend together tomato, bell pepper, and onion for gravy.

Use the oil from frying fish to cook the gravy ingredients.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary