Dikgobe Stew

Ingredients

• 2 cups (400g) dried red kidney beans, soaked overnight 2 cups (400g) dried red kidney beans, soaked overnight
• 2 tablespoons vegetable oil 2 tablespoons vegetable oil
• 1 large onion, finely chopped 1 large onion, finely chopped
• 3 garlic cloves, minced 3 garlic cloves, minced
• 2 teaspoons ground cumin 2 teaspoons ground cumin
• 2 teaspoons ground coriander 2 teaspoons ground coriander
• 1 teaspoon paprika 1 teaspoon paprika
• 1 teaspoon turmeric 1 teaspoon turmeric
• 1 teaspoon chili powder (adjust to taste) 1 teaspoon chili powder (adjust to taste)
• 2 large tomatoes, diced 2 large tomatoes, diced
• 2 medium carrots, diced 2 medium carrots, diced
• 2 medium potatoes, diced 2 medium potatoes, diced
• 1 cup (200g) frozen peas 1 cup (200g) frozen peas
• 4 cups (950ml) vegetable broth 4 cups (950ml) vegetable broth
• Salt and pepper to taste Salt and pepper to taste
• Fresh cilantro, for garnish Fresh cilantro, for garnish

Nutrition

• Calories (kcal / KJ): 320 kcal / 1340 KJ
• Fat (total, saturated): 6g, 1g
• Carbohydrates (total, sugars): 56g, 8g
• Protein: 15g
• Fiber: 14g
• Salt: 1.5g

Preparation

1. 1.
   Drain and rinse the soaked kidney beans.
2. 2.
   In a large pot, heat the vegetable oil over medium heat.
3. 3.
   Add the chopped onion and minced garlic to the pot. Sauté until the onion becomes translucent.
4. 4.
   Stir in the ground cumin, ground coriander, paprika, turmeric, and chili powder. Cook for 1-2 minutes to release the flavors.
5. 5.
   Add the diced tomatoes, carrots, potatoes, and kidney beans to the pot. Stir well to combine.
6. 6.
   Pour in the vegetable broth and bring the mixture to a boil.
7. 7.
   Reduce the heat to low, cover the pot, and simmer for 45-60 minutes, or until the beans and vegetables are tender.
8. 8.
   Stir in the frozen peas and cook for an additional 5 minutes.
9. 9.
   Season with salt and pepper to taste.
10. 10.
    Serve the Dikgobe Stew hot, garnished with fresh cilantro.

Treat your ingredients with care...

• Kidney beans — Ensure that the dried kidney beans are soaked overnight to soften them and reduce cooking time. This step is crucial for achieving the desired texture in the stew.

Tips & Tricks

• For a spicier stew, increase the amount of chili powder or add a pinch of cayenne pepper.
• Serve the Dikgobe Stew with a side of fluffy white rice or warm crusty bread to soak up the delicious flavors.
• Feel free to customize the vegetables according to your preference. You can add bell peppers, green beans, or butternut squash for variation.
• To save time, you can use canned kidney beans instead of dried beans. Rinse them well before adding to the stew.
• Leftovers can be refrigerated for up to 3 days or frozen for future meals.

Serving advice

Serve the Dikgobe Stew in deep bowls, allowing the flavors to meld together. Garnish with fresh cilantro for a pop of color and added freshness. Accompany the stew with a side of rice or bread to complete the meal.

Presentation advice

To enhance the presentation, drizzle a swirl of coconut milk or yogurt on top of the stew before garnishing with cilantro. This adds a creamy touch and visually elevates the dish.