FACT: The rice consumed in most homes is white rice.
Have you taken a moment to think about what you can gain, if you include brown (unpolished) rice in your diet? Brown rice contains Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), iron, magnesium and dietary fibre. In white rice, most of these nutrients are polished away.
Brown rice has been found to reduce the risk of heart disease by keeping the blood pressure in check. It also keeps blood sugar and cholesterol levels in check. Being a very good source of fiber, brown rice also helps in bowel movement.
Our brown rice for this recipe is OFADA rice.
1. Ofada rice – 2 cups
2. Onions -2 large (diced)
3. Unmashed locust beans – ½ cup (washed)
4. Ponmo – 3 big pieces (boiled and cut into bite sizes)
5. Assorted meat – cut into bite sizes and fried
6. Pepper – blended on low speed to make rough paste of 3 cups (cook the pepper for 10 minutes).
9. Palm oil – 1 cup
10. Dry or roasted fish – bones removed and washed
11. Green leaves(Moi-Moi) for wrapping
Bring water to boil and add rice.
Add salt to taste.
Cook rice till soft, drain and keep.
The secret to the aroma of the sauce lies in the onions and locust beans thus, there is need to pay attention to the steps involved in making the sauce.
Combine locust beans and onions in a bowl.
Bleach your palm oil (I would advise you do this outdoors because of the fumes).
Turn off the burner, add the locust beans, onions and immediately cover the pot.
Remove pot lid after 5 minutes to allow smoke from the hot oil to disperse properly. By this time, the oil would have cooled a bit.
Light the burner and cover the pot for 3 minutes to allow oil to heat up a little.
Add the pepper and fry the stew for 5 minutes.
Add ponmo, meat and fish.
Add salt and seasoning to taste.
Fry the stew for another 10 minutes.
Serve the rice and sauce on the leaves.