This post is adapted from Partners of the Americas’ Agriculture and Food Security blog.
Partners of the Americas (Partners) began implementing its USAID-funded Haiti Nutrition Security Program (Haiti NSP) in 2013 to educate Haitian women and families about the importance of health and nutrition. Cooking demonstrations are an important component of Haiti NSP. According to parents participating in the program, the opportunity to actively participate in preparing nutrient-dense meals increases their capacity to more effectively combat malnutrition at home.
As an ode to the United Nations dubbing 2016 the International Year of the Pulses, we are highlighting recipes containing beans in our cooking demonstrations. Pulses provide protein, complex carbohydrates, dietary fiber, vitamins and minerals. Like other plant-based foods, pulses contain no cholesterol and little fat or sodium. They also have a long shelf life and can be stored without losing their nutritional content. Below are two of our favorite pulses recipes, from Haiti to your home.
Bouyon Pwa Kase – Pulse Stew
Bouyon Pwa Kase, or bean stew, is a traditional Haitian dish with many variations. Add vitamin and nutrient-rich carrots, malanga, greens, and moringa powder to create a nutritious dish for the whole family.
Ingredients
2 medium-sized yams
18 ounces dried black beans, sorted for stones
2-3 fresh green plantains
2-3 malanga, or yams
4 medium carrots, chopped
1-2 cucumbers
Leafy greens of your choice (cabbage, kale, spinach, collard greens, etc.)
Moringa powder
1 pound of diced salted beef
1 large onion, chopped
4 medium garlic gloves, crushed or minced
Flour
Iodized salt
Optional: diced tomatoes, celery ribs, and chopped bell peppers
Instructions
Makes 6 to 10 – 1.5 cup servings
- Cook the salted beef in a frying pan and set aside the beef broth for later use
- Boil the beans until tender, remove half to prepare a puree; set aside the remaining half
- In a heavy pot, heat 2-4 tablespoons of cooking oil; add the meat, chopped onion and carrots (chopped bell pepper, diced tomatoes and celery ribs can also be added at this time);reduce heat and let simmer for 30 minutes
- Add the bean puree and the remaining beans
- Peel the plantains and yams, wash them in cold water and half or dice them, and add them to the heavy pot
- Pour in the beef broth and 3-4 cups of water as needed and let cook for 30-45 minutes until the tubers are nicely cooked, stirring from time to time
- Add the vegetables, Moringa powder, flour and the iodized salt to taste; stir everything and cover with low heat for 15 minutes
- Serve and enjoy!
Akamil Sikre – Pulse-Fortified Porridge
The transition from exclusive breastfeeding to complementary feeding is a time when children are especially vulnerable to malnutrition. This nutritious porridge meets some of the nutritional needs of a growing child while he or she continues breastfeeding.
Ingredients
2 cups bean fortified cereal flour blend (dried black bean, sorghum/millet or wheat/corn/rice)
4 cups water
3 cups cow milk, boiled
Sugar
1 banana
Iodized salt
Spices (star anise, cinnamon)
Instructions
- Pour the water in a large pot with sugar, anise and cinnamon and bring to a boil
- Stir in the fortified flour and cook for 45 minutes, stirring occasionally
- Add the crushed banana, hot milk and iodized salt, and simmer for 15 minutes
- Serve hot or cold
