That moment when you stumble upon something so simple, yet so ingeniously crafted, that it stops you in your tracks. During my recent culinary research expedition through Ghana’s Upper East Region, I had one such moment when I discovered mina-di-sona, a dish that shows the brilliant simplicity of indigenous cooking.
Why this recipe is a nutrient-dense food
Aside the 3-ingredient simplicity, this dish is unique in how the ingredients work together to create a tasteful nutritious delights. It’s a recipe delivers exceptional nutritional value using basic affordable ingredients.
More on this nutrient-dense recipe
This nutrient-dense recipe has a balance of:
- sorghum, which provides complex carbohydrates, B vitamins and essential minerals.
- beans, which gives plant-based protein, fiber and iron.
- groundnuts/peanuts, which add healthy fats protein, and vitamin E.
This combo creates a complete nutritional profile while remaining incredibly budget-friendly.
Another incredible thing about mina-di-sona is that, you can adapt it to different diets. It’s inherently a healthy vegan recipe. It’s also a gluten-free food. You can make it vegetarian, pescatarian and so much more.
Recipe
Prep time: 10 minutes
Cook time: 40-50 minutes
Servings: 2
Ingredients
- 1 cup sorghum
- 1 cup beans
- ½ cup raw groundnuts (peanuts)
- Salt to taste
- Water (enough until well cooked)
Cooking Steps
- Wash the sorghum and place it in a pot with plenty of water (about 5-7 cups). Bring to a boil and cook until the sorghum is slightly softened but not fully cooked.
- Once the sorghum is partially cooked, wash the beans and add to the pot. If needed, add more water to ensure everything is well covered.
- Continue cooking until both the sorghum and beans are tender and most of the water has been absorbed (similar to cooking rice). Check occasionally and add more water if needed.
- While the main ingredients are cooking, crush the raw groundnuts into small pieces. You can use a mortar and pestle or pulse them briefly in a food processor.
- Once the sorghum and beans are fully cooked, sprinkle the crushed groundnuts over the top. Cover the pot immediately to allow the steam to gently cook the groundnuts.
- Finally, stir everything together thoroughly. Taste and add salt as desired.
Recipe notes
- The consistency should be similar to rice. If it’s too dry, you can sprinkle a small amount of hot water when stirring.
- This recipe is perfect for bulk prep; just increase the proportion of ingredients. You can store in an airtight container in the refrigerator for up to 3 days or freeze for longer periods.
- If frozen, bring to a complete thaw before heating to prevent mushiness.
- Aside nutrition, the groundnut binds the other ingredients together. So the more and finer the groundnut, the mushier it’ll be. This mushy consistency can be good if that’s what you want.
Customizing this recipe to your needs
Build on this base to create various nutrient-dense recipes:
- Add leafy greens or grilled vegetables for extra nutrients and color
- Top with fermented vegetables for probiotics
- add some sauce or stew on top or soup in a bowl on the side for a more flavourful experience
- Drizzle with olive oil for extra healthy fats
- add any protein of your choice if you want
It’s up to you; the opportunities are endless.
Whether you’re a food enthusiast, health-conscious cook or someone looking to incorporate more nutrient-dense foods into your diet, this recipe offers a practical, delicious option that has stood the test of time.
