Beans are high in protein and often used as a meat substitute. They are also high in fiber and contain many nutrients.
We have different varieties of beans ranging from the soft types to the hard dried types.
I read somewhere that there exist over 4000 types of beans on the world. How amazing is that? I usually come across different types when shopping.
Apart from the conventional ones I’m used to, I have never really tried most beans. What a shame. Until i tasted fio fio my story changed.
This popular food mostly cooked in the eastern State in Nigeria, I actually came across this particular dish made of fio fio (pigeon peas). I never tried eating it. Maybe because I was too serious trying to study for school and not interested in trying new foods, or because I’m not too sure about the taste. I’m not a typical adventurous eater.
Fast forward years later, I went to the village my grandmother plus my father’s side who loves to cook as well. And she always talk about fio fio which is one of their local delicacy. She made it once for me, I was “trapped” it was very delicious. And when I went visiting her last week, she gave me some to go prepare on my own with the recipe. Hmmmm! I couldn’t wait for the weekend to cook this specialty.
Weekend come, and I made my very own Fio fio and Achicha. Was it delicious? You can say that again. It was very very nice. I had a friend who came visiting as well, Grace and she couldn’t get enough of it. Of course I served some to my teacher and you could see the excitement in her. She relished the dish.
Never knew all I have been missing. And to think that this dish is packed with nutritional goodness? I’m never staying away from it.
Pigeon pea is a good source of protein, dietary fiber, and various vitamins: thiamin, magnesium, phosphorus, potassium, copper, and manganese. 100g of mature raw pigeon peas also provide 114% (76% for pregnant women) of the daily requirement of folate. Now tell me, why would you ever want to stay off this dish? Just take a look at this beauty.
To prepare this goodness, just keep reading.
*2 CUPS FIO FIO (PIGEON PEAS)
*1 1/2 CUP ACHICHA (DRIED COCOYAM PIECES) .
*1 CUP UGBA/UKPAKA/OIL BEAN SEED (TINLY SLICED)
*ROUGHLY BLENDED FRESH PEPPERS (QUANTITY DEPENDS ON YOUR HEAT TOLERANCE )
*1 SEASONING CUBE
*1 CUP PALM OIL
*SMALL BUNCH OF SCENT LEAVES OR GARDEN EGG OR UTAZI WASHED AND ROUGHLY CHOPPED.
*1 MEDIUM SIZE ONION SLICED
*SALT TO TASTE.
1) here is the achicha (dried COCOYAM pieces) and FIO FIO (PIGEON peas)
2) Wash the pigeon peas and cook till soft (I like to add salt into mine while boiling it.) I used pressure cooker. It’s faster and saves gas. Set it aside. Below is the picture of my boiled fio fio. I didn’t cook mine to get mushy soft. You may cook yours that way.
3) soak the achicha (dried cocoyam) in boiling hot water till it gets soft and set aside. Below is a picture of the soaked soft cocoyam.
4) get a pot, heat on fire, add your palm oil allow to heat but not bleached. Add your sliced onion fry till soft. add the pepper, cook for about 5 minutes,
5) Add the salt (but be mindful incase you boiled your fio fio with salt) add seasoning cube stir and taste. Add the ugba/ukpaka/okpei/oil bean seed and stir.
6) add the fio fio and Achicha and mix properly.
7) add chopped, garden egg leave, utazi, scent leaves and stir. Allow to cook for about 5 minutes to infuse all the flavours. Then bring off the heat.
8) food is ready . It can go with soft drinks and dry fish.