Broad beans and salt fish are prepared for either lunch or dinner in Jamaica. Beans are low in fat and contain no cholesterol. They are an excellent source of protein, which aids in growth and development, making antibodies, enzymes and hormones. They are a good source of foliate, potassium, iron, magnesium and fibre. Foliate is important, especially for women in child-bearing age to aid in the development of the spinal cord of the unborn foetus in the first six weeks of pregnancy. Beans are a great substitute for meat. Saltfish is classified in the Caribbean food group as foods from animals. It is high in protein, low in fat, but because of the processing is very high in sodium. According to the CFNI's food-composition tables supplement 2000, 100g (three ounces), cooked salt fish provides about 138 kilocalories, 32.5g of protein, 0.9g total fat and 400mg sodium.
Some persons may experience flatulence, or gas, and abdominal discomfort after consuming beans. This may be as a result of two sugars (stachyose and raffinose) that are found in beans that cannot be broken down by human enzymes, thus causing the above-mentioned symptoms.
Beans are less gas-forming when they are cooked thoroughly and also when a bit of ginger is added.
Canned beans are cooked and ready to use, but make sure to drain and rinse the beans before adding them to recipes.
I am using Bush's canned broad beans that I purchased on my recent trip to the United States.
1 canned broad beans (drained)
1/2 lb. salt fish (remove excess salt by soaking, flaked)
1 small onion (sliced)
piece of hot pepper (sliced)
1 tomato, optional (sliced)
less than 1/4 tsp. black pepper
1 tbsp. ketchup
3 tbsp. cooking oil
4 slices bell & sweet pepper (finely chopped)
*Some people used scallion and thyme, I don't. If you prefer using scallion use 1 stalk finely chopped.
Remove excess salt from salt fish
Boil saltfish for 2 minutes, discard water and boil again for 2 minutes then rise with fresh tap water; remove the bones and skin and flake. or Squeeze lime or soak saltfish in vinegar to get rid of salt quickly and effectively
1. Put medium-size skillet over low heat and add the cooking oil
2. Add the tomato, sweet pepper,onion,hot pepper, scallion (optional)
3. Sauté seasoning for 1-2 seconds
4. add the salt fish and broad bean, sprinkle black pepper. Gently stir and cover the pot for 2 seconds.
5. add the ketchup, gently stir and cover again for 2 seconds. Remove from heat. Best served with boiled dumplings and green bananas