Mchuzi wa Maharagwe (Bean Stew)
The ancient bean stew is chief among the legume stews in Kenya. Different varieties of beans are used to
prepare bean stew by different communities depending on availability. Most communities in Kenya utilize bean stew as an accompaniment to starchy dishes such as Ugali, rice or chapatti. It is commonly eaten for lunch or dinner
Ingredients
2 2/3 cups (462 g) beans, kidney, dry
10 3/4 cups (2333 g) water
1 tomato, red, raw (140 g)
1 onion, red, raw (92 g)
¼ cup (40 g) cooking oil
2 ½ tsp. (13 g) salt, iodized
9 stalks (56 g) coriander
Preparation 2 hours 40 minutes | Cooking 30 minutes |Serves 4
• Boil all the beans in 9 cups of water for 2 hours 30 minutes.
• Prepare and cut the vegetables (coriander leaves, tomatoes and onions) into small pieces in separate bowls.
• In a pot, add ¼ cup of oil and turn on the heat.
• Add the onions and cook for 7 minutes in a covered pan on low heat.
• After 10 minutes, add the tomatoes and cook while stirring to mix.
• Add the coriander leaves and mix then add the beans.
• Add 1 3/4 cups of water followed by 1 tbsp. salt and cover the pot for 5 minutes. Stir to mix.
• Cover the vessel and cook for 4 minutes.
• Serve hot
Nutrition data per 100g of recipe:
Energy 263 kJ/ 63 kcal │| Fat 1.4 g |│ Carbohydrates 7.2 g │| Protein 3.5 g │| Fibre 3.7 g │
Vitamin A 4 mcg |│ Iron 1.0 mg |│ Zinc 0.44 mg
Kenyan Food Recipes download pdf
