African Bean Stew-a hearty, delicious meal fully loaded with creamy beans, onions, celery, and carrots. This bean stew is simmered in a rich seasoned coconut-based broth to perfect creaminess.
A recipe like this African Bean Stew is a meal unto itself‚Ä¶ full of protein AND healthy carbohydrates from the beans and loaded with veggie goodness.
What is an African Bean Stew?
Well, this is a dish of stewed beans that takes its inspiration from the Swahili coast in East Africa where there is an Indian influence on the cuisine.
You could easily find something like this bean stew anywhere from Kenya, Tanzania, Zanzibar to Mozambique.¬† In my home’s statistics, I would say that I cook this bean stew at least once a week.
Is African Bean Stew Healthy For You?
Beans are absolutely part of a healthy diet.¬† Beans and legumes are rich in fiber, B-vitamins, iron, folate, calcium, potassium, phosphorus, and zinc. Most beans are also low in fat.
As a matter of fact, eating more legumes as part of a healthy diet can help lower blood sugar, blood pressure, heart rate, and other heart disease and diabetes risks.
Also, beans are an optimal source of plant protein and an excellent alternative for vegans, so DIG IN.
What Goes In African Bean Stew?
- Kidney Beans (use canned or boil dry beans)
- Green Seasoning Paste or Garlic-Ginger Paste
- Cooking oil
- Seasoning powder/Bouillon powder
- Black pepper
- Chili powder or chili flakes
- Curry powder
- Coriander powder
- Paprika powder
- Coconut milk¬†
- Coriander leaves or parsley leaves
How To Cook Dried Beans¬†
FIRST: Start by soaking the dry beans in a large bowl of water for at least 1 hour or preferably overnight.¬†
I always soak the beans because of the high amounts of lectin.¬† Lectin is a naturally occurring protein that is found in most plants, particularly in raw beans.¬†
Soaking beans overnight before cooking breaks down this protein and makes it easier for your system to digest.¬† Therefore, don’t skip that part if you can.¬†
SECOND: In a large pot, add 10 cups of water for each pound (2 cups) of dry-soaked beans.¬† Simmer on medium low heat till fully cooked; about 1 to 2 hours.¬† ¬†
THIRD: Once cooked, drain the boiled beans in a colander.
How To Make African Bean Stew
FIRST: Heat oil in a large pot over medium heat. Add onion and stir, until lightly browned; about 3 minutes. Add the green seasoning paste or garlic-ginger paste and stir until fragrant; about 1 minute.¬†
SECOND: To that, add spices and saut√© for 30 seconds. Following, add tomatoes and cook on medium-low heat. Stir occasionally till well cooked; about 8 minutes.¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†¬†
THIRD: At this point, add carrots, and celery and saut√© for 2 minutes.¬† To that add drained beans, coconut milk, and water.¬† Cover the pot and simmer on medium-low heat for 15 to 20 minutes.
FOURTH: Last but not least, add coriander leaves and also check for salt. Simmer for 2 more minutes and serve.
How To Serve African Bean Stew
We also serve it with crusty bread to sop up anything left in the bowl. It‚Äôs true African Bean Stew perfection.
How To Refrigerate and¬† Freeze Bean Stew
To Refrigerate, transfer to an air-tight container and store in the fridge for up to 4 days.¬†
To freeze, transfer to a freezer-suitable air-tight container and freeze for up to 3 months.¬†
I recommend using glass containers to store leftovers since they dont give up residues to food. If using a glass container to freeze leftovers, make sure it is freezer-suitable as other glass containers may crack when frozen.
Place the frozen african bean stew in the refrigerator the night before you plan to eat it, so it can defrost.¬† Alternatively, leave it on the kitchen countertop till fully thawed.
How To Reheat Leftovers
To Microwave: Transfer the African bean stew to a microwave safe plate. Warm it in the microwave for 3 to 5 minutes till piping hot.
To Reheat in Saucepan:¬† Transfer the African bean stew to a sauce pan and add 2 tablespoons of water for every cup of bean stew.¬† Simmer on low heat till piping hot; about 5 minutes. Stir occasionally.
PIN IT FOR LATER
Other African Comfort Foods You May Like:
African Bean Stew Recipe
- 2 pound Canned kidney beans (1 kg) drained
- 4 ripe Tomatoes (finely chopped)
- 1 medium Onions (finely chopped)
- 1 tsp Green Seasoning Paste or Garlic-Ginger Paste
- 1/2 cup Carrots finely diced
- 1/2 cup Celery finely diced
- 5 tbsp Olive oil
- 1 tsp Sea salt
- 1 tsp Seasoning powder
- 1/2 tsp Black pepper
- 1 tsp Curry powder
- 1/2 tsp Chili powder OR chili flakes
- 1 tsp Coriander powder
- 1 tsp Paprika powder
- 1/2 cup Coriander leaves OR Parsley
- 200 ml Coconut milk
- 100 ml water
- Heat oil in a large pot over mediumheat. Add onion and stir, until lightly browned; about 3 minutes.
- Add the green seasoning paste or garlic-ginger paste and cook, stirring, until fragrant; about 1 minute.¬†
- To that, add the spices and saut√© for 30 seconds.
- Following, add the diced tomatoes and cook on medium heat. Stir occasionally till well cooked and broken; about 5 minutes.¬† ¬† ¬† ¬†¬† ¬† ¬† ¬†¬†
- At this point, add the diced carrots and celery and saut√© for 2 minutes.
- Add drained beans, coconut milk, and water.¬† Cover the pot and simmer on medium-low heat for 15 to 20 minutes.¬†
- Last but not least, add coriander leaves and also check for salt. Simmer for 2 more minutes and serve.
If you love this African Bean Stew recipe, leave me a comment and STAR rating and share your thoughts.¬† I would love to hear from you ūüôā