This flavourful and protein-packed dish is a staple in many African countries, often served for lunch or dinner. In this recipe, we’ll take you through the steps to make this delicious and healthy dish right in your own kitchen.
Different varieties of beans, including cowpeas, kidney beans, black-eyed beans, and pigeon peas, are staple foods in many African countries, providing a significant source of protein, carbohydrates, and other nutrients. In addition to being a staple food, beans also have cultural and spiritual significance in many African communities. For example, cowpeas are used in traditional African ceremonies to symbolize fertility and prosperity.
In East Africa, beans are a key ingredient in dishes such as “ugali,” which is a staple food made from maize flour, and on the side a stew made from beans and other vegetables. Overall, beans have played an important role in African cuisine and culture for centuries, providing a source of sustenance and nutrition for millions of people across the continent.
Beans are considered a healthy food because they are an excellent source of plant-based protein, fiber, vitamins, and minerals. Did you know, that deans are a good source of vitamins and minerals, including iron, potassium, magnesium, and folate? They are amazing.
This recipe was made in collaboration with Resti Simons.
Ingredients
5 dl Mayocoba Beans
(..or just your favourite bean.)
2 regular minced Carrots
2 minced Onions
2 chopped Tomatoes
1 minced Green Bell Pepper
1 medium minced Aubergine
1/2 tbsp Salt
1.5 liter Water
2 cloves of minced garlic
1 teaspoon of curry powder
Instructions
- Soak the brown beans overnight in water.
- Drain the beans and rinse them in cold water.
- In a large pot add the onions, garlic, and sauté until the onions are translucent. Instead of oil you can also sauté in water.
- Add the tomatoes, green bell peppers, carrots, aubergine and curry powder, and salt to the pot. Cook for 5-7 minutes, stirring occasionally.
- Add the brown beans to the pot and stir to combine with the vegetables.
- Add water to the pot and bring to a boil.
- Reduce the heat to low and simmer for 1-1.5 hours, or until the beans are tender.
- Serve hot with ugali, rice or bread.
