Nyoyo Cooked Vegetables

Experience the vibrant flavors of East Africa with Nyoyo Cooked Vegetables, a hearty and wholesome dish that’s as nutritious as it is satisfying. This recipe combines tender maize kernels and kidney beans, simmered to perfection, with fresh spinach (or collard greens), carrots, and tomatoes in a fragrant, garlic-infused base. A short sauté elevates the natural sweetness of the vegetables while creating a rich and flavorful medley, making this dish a perfect blend of earthy and fresh. Packed with protein, fiber, and vibrant colors, Nyoyo Cooked Vegetables is a versatile dish that can be served as a standalone meal or a flavorful side. Ideal for meal prepping, vegetarian menus, or anyone craving a healthy comfort food, this traditional African recipe brings bold, wholesome flavors straight to your table.

Nutriscore Rating: 81/100

Prep Time:10 mins

Cook Time:90 mins

Total Time:100 mins

Servings: 4

Ingredients

• 1 cup dry maize kernels
• 1 cup dry kidney beans
• 2 cups fresh spinach or collard greens (sukuma wiki), chopped
• 2 medium carrots, diced
• 1 medium onion, finely chopped
• 2 medium tomatoes, diced
• 2 garlic cloves, minced
• 2 tablespoons vegetable oil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 4 cups water

Directions

Step 1

Rinse the maize kernels and kidney beans thoroughly. Soak them separately in water for at least 8 hours or overnight.

Step 2

Drain the soaked maize and beans and add them to a large pot. Cover with 4 cups of water and bring to a boil over high heat. Reduce the heat and simmer for about 60–75 minutes, or until both are tender. Drain and set aside.

Step 3

Heat the vegetable oil in a large skillet or saucepan over medium heat. Add the chopped onion and sauté for 3–4 minutes, until translucent.

Step 4

Stir in the minced garlic and cook for another minute, until fragrant.

Step 5

Add the diced carrots and cook for 5 minutes, stirring occasionally, until partially softened.

Step 6

Mix in the diced tomatoes and cook for 3–4 minutes, allowing them to break down into a sauce.

Step 7

Season the mixture with salt and black pepper, adjusting to taste.

Step 8

Add the chopped spinach or collard greens to the skillet. Cook for 2–3 minutes, until wilted.

Step 9

Stir in the cooked maize and beans. Mix thoroughly and heat for 5 more minutes to allow the flavors to meld together.

Step 10

Serve hot as a standalone dish or alongside your favorite protein or starch.

Nutrition Facts

Serving size	2040.5 grams (2040.5g)

Amount per serving	% Daily Value*
Calories	1828

Total Fat 38.90g	50%
Saturated Fat 5.50g	28%
Polyunsaturated Fat 16.80g
Cholesterol 0mg	0%
Sodium 2668mg	116%
Total Carbohydrate 315.10g	115%
Dietary Fiber 79.50g	284%
Total Sugars 24.10g
Protein 76.10g	152%

Vitamin D 0IU	0%
Calcium 665mg	51%
Iron 26mg	144%
Potassium 5138mg	109%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 18.3%

Protein: 15.9%

Carbs: 65.8%