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… 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 sauté 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 sauté 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
The most common accompaniments for African beans stew in my home are Coconut Rice, Chapati, Puff Puff OR Tortilla for an ultimate cold weather meal!
We also serve it with crusty bread to sop up anything left in the bowl. It’s 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 sauté 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 sauté 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 ?
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49 thoughts on “African Bean Stew Recipe”
Are there any other beans that work well in this recipe, we have pinto beans, black beans, black eyes peas, chickpeas, but no kidney beans 🙁
Those would work fine too.
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Delicious and nutritious!
Thank you for this great family friendly vegetarian recipe!
Hi Chris P. Thanks for your warm feedback. Much appreciated.
Hi, could you tell me if there is a specific curry powder to use? I normally use in recipes one that’s used for a lot of Indian cooking. Would that work? Thank you
I too mostly use Indian curry powder but I have used other brands and they worked out just fine.
Perfect and accurate instructions, making for an easy execution. Thank you.
Thanks for your feedback Kihika. Much appreciated.
Hi Jayna. Can’t wait to try to make this recipe for my family. I am wondering if you could help with the amount of spices? 1 tsp per spice?
Hey Elle, all the measurements are stated in the recipe. Scroll down to the recipe. I hope this works well for you and your family.
OMG!!! We love this recipe. I think I’ve made it 6 times in the last 2 months. My daughter is vegan and I’ve been trying to cook more plant based meals, this has made it to our regular meal plan. And is now a favorite meal, Thank you! (I usually make veg as n corn bread with it and everyone is so happy)
That is amazing Christine. I am glad you and your family love it.
This has become a staple in my kitchen, thank you!! It’s so good!
I am glad to hear that Lavanya. Your feedback is much appreciated.
Would this recipe work with dairy free coconut milk? I’m not dairy-free, but it just so happens that I bought it by accident 🙂
Hi Jo. Sorry for the late reply. As far as I know, coconut milk is dairy-free. So go ahead without worries next time. I hope this helps.
Amazing recipe Jayne. I made a batch and it went down in one meal. I will be making another batch today.
Oh, woow Jacquelyne. This is awesome feedback. Please do make another batch and enjoy it with your family. Thank you so much for stopping by.
This is the best
That is awesome. I am so glad you love it so much.
Thank you for this recipe it turned out perfectly. I used a green pepper instead of celery.
That`s awesome Samzie. I am glad you loved it and thanks for your feedback.
WOW, THIS IS MY SPECIALTY. I love beans
That is great Desmond. Thanks for your feedback.
This is a staple at home (I am Kenyan) and always so bomb with chapati. You executed this well!
Thank you Kaluhi for your feedback. I am Kenyan too.
This looks so good and the perfect comfort food!
Thanks, Katrina Adamas
Looks hearty, healthy, and super delicious!
Thanks, Adri. I am glad you liked it.
This stew is SO flavorful and filling!
Wow, glad you loved it Jazz. Thanks for sharing.
Alright, I know what I’m making this weekend! This looks perfect for the chilly weather and I have all of the ingredients.
That’s great. These disappear so fast, I might be making another batch this weekend too. Thanks for your feedback.
Jayne, I am beyond impressed. I am half Kenyan, had Jamaican and my husband is Zambian, so I know a good bean stew when I taste one and your recipe is 10/10. I will be following you for more recipes. God bless your hands. Xx
Yes, yes, yes to ALL of this!!!
This stew looks so hearty and comforting. Perfect for this chilly weather that we are currently having. Definitely need a bowl.
Thanks Lakita. I appreciate the feedback.
Love this Jayne! Awesome recipe for the winter rainy days!!! Great photos!
Thanks, Portia, I am glad you like it.
Beans are my love language and I can never have too many recipes with it in my life! Excited to try this one!!
Me too Aline. I can never have enough recipes for good bean stew. Thanks for your feedback.
My family and I are huge fans of beans, so I’m glad to have found a different way to prepare them!
We are huge fans of beans too. I am glad you like it and thanks for your feedback.
The stew is loaded with so many amazing flavors! The deep broth, loaded with beans, and those seasonings are just perfect. Wonderful and comforting dish to share with our family.
That is so true Tamara. I am glad you loved it and thanks for sharing