Jugo Beans

Vigna subterranean is native to West Africa but extensively grown across the continent. In South Africa this leguminous plant is variously referred to as Jugo beans, Bambara nuts (English), Jugoboon (Afrikaans), Ditloo-marapo (Sesotho); Izidlubu (isiZulu) and Phonda (Tshivenda) Tindhluwa (Xitsonga).

BENEFITS
Packed with protein, complex carbohydrates, calcium, vitamin B, soluble and insoluble fiber. When used as part of a weight loss/ maintenance strategy, ½ cup or 100g should be regarded as ½ protein portion and ½ carbohydrate portion.

SERVING SUGGESTIONS
Traditional South African culinary uses are deliciously diverse. Leaves can be eaten as Imifino/ Morogo. Venda cooks serve the young, fresh beans boiled in their pods as a post-harvest snack called Phonda dzo vhiliswaho. In Zulu households, older, dried beans are ground into flour and mixed with maize meal as Isithwalaphishi porridge. Tsonga cooks create a bean, sweet potato and peanut mélange, Xiginya xa mihlata. The product is increasingly popular with international cooks who admire the rich, nutty, earthy flavour and added it to everything from hummus to chili con carne. It can also be made into a vegan milk substitute.

ALLERGENS
This product has been prepared in a facility that uses gluten, sesame, soya and tree nuts.

STORAGE
Store in a cool, dry place. Once opened, store in an airtight container or reseal.

NUTRITIONAL INFORMATION (nutrient values for 100g uncooked)
Energy 1450kj
Protein 17g
Total Fat 5g
Carbohydrate 44g
Dietary Fibre 6g

Source: Food and Agriculture Organization of the United Nations, 1970.