![gbegiri soup honey bean soup](https://cdn.statically.io/img/www.eatingwell.com/thmb/F5CRKFlUKP58n3xmMwftojZLYaA=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/gbegiri-soup-honey-bean-soup-7098435cfe6041228dcfc85f0ddbc90f.jpg)
Ingredients
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4 cups dried Nigerian honey beans (see Tip)
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10 cups water
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1 medium red bell pepper, coarsely chopped
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½ medium red onion, coarsely chopped
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1 habanero pepper, stem trimmed
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1 ½ teaspoons salt
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½ cup organic unrefined red palm oil (see Tip)
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2 tablespoons crayfish powder (optional; see Tip)
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Edible flowers and microgreens for garnish
Directions
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Place honey beans in a large bowl and cover with hot water. Let soak for 15 minutes. Drain.
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Transfer the beans to a large bowl and run water continuously into the bowl while agitating the contents with your hand until the skins rise to the top. Skim off the skins and discard. Repeat until all the beans have been skinned.
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Combine the skinned beans, 10 cups water, bell pepper, onion, habanero and salt in a large pot; bring to a simmer. Simmer, covered, until the beans are tender, about 1 hour.
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Transfer 2 cups of the bean cooking liquid to a bowl; drain the beans. Transfer the bean mixture to a blender and puree until smooth. (Use caution when blending hot mixtures.)
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Heat palm oil in the large pot over medium heat. Add the bean puree and reduce heat to medium-low; simmer, stirring constantly, for 5 minutes. Add the reserved bean cooking liquid and crayfish powder, if using. Simmer, stirring occasionally, until the soup reaches desired consistency, 10 to 12 minutes. Serve garnished with edible flowers and microgreens, if desired.
To make ahead
Refrigerate for up to 3 days.
Tips
If you've cooked or eaten black-eyed peas, Nigerian honey beans will look familiar—they have a similar "eye" on the inward curve but are a darker hue.
Extracted from the oil palm tree, unrefined red palm oil gets its deep hue from healthful antioxidant pigments called carotenoids, which are important for eye health. Its high smoke point makes it a good choice for frying.
Made from dried and ground crayfish, crayfish powder adds flavor to soups and rice dishes.
Nutrition Facts (per serving)
409 | Calories |
15g | Fat |
50g | Carbs |
18g | Protein |
Nutrition Facts | |
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Servings Per Recipe 8 | |
Serving Size 1 cup | |
Calories 409 | |
% Daily Value * | |
Total Carbohydrate 50g | 18% |
Dietary Fiber 16g | 57% |
Total Sugars 9g | |
Protein 18g | 36% |
Total Fat 15g | 19% |
Saturated Fat 7g | 35% |
Vitamin A 557IU | 11% |
Vitamin C 29mg | 32% |
Vitamin E 1mg | 4% |
Folate 491mcg | 123% |
Vitamin K 5mcg | 4% |
Sodium 174mg | 8% |
Calcium 60mg | 5% |
Iron 6mg | 33% |
Magnesium 126mg | 30% |
Potassium 687mg | 15% |
Zinc 3mg | 27% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.