Kenyan Coconut Bean Stew

Ingredients

• 2 cups (400g) beans, soaked overnight and drained 2 cups (400g) beans, soaked overnight and drained
• 1 tablespoon vegetable oil 1 tablespoon vegetable oil
• 1 onion, finely chopped 1 onion, finely chopped
• 3 cloves garlic, minced 3 cloves garlic, minced
• 1 teaspoon ground cumin 1 teaspoon ground cumin
• 1 teaspoon ground coriander 1 teaspoon ground coriander
• 1/2 teaspoon ground turmeric 1/2 teaspoon ground turmeric
• 1/2 teaspoon paprika 1/2 teaspoon paprika
• 1/4 teaspoon cayenne pepper (optional, for heat) 1/4 teaspoon cayenne pepper (optional, for heat)
• 1 can (400ml) coconut milk 1 can (400ml) coconut milk
• 2 tomatoes, diced 2 tomatoes, diced
• 1 tablespoon tomato paste 1 tablespoon tomato paste
• Salt, to taste Salt, to taste
• Fresh cilantro, for garnish Fresh cilantro, for garnish

Nutrition

• Calories (kcal / KJ): 320 kcal / 1340 KJ
• Fat (total, saturated): 18g, 15g
• Carbohydrates (total, sugars): 32g, 6g
• Protein: 9g
• Fiber: 8g
• Salt: 1g

Preparation

1. 1.
   In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and minced garlic, and sauté until they turn golden brown.
2. 2.
   Add the ground cumin, ground coriander, ground turmeric, paprika, and cayenne pepper (if using) to the pot. Stir well to coat the onions and garlic with the spices.
3. 3.
   Add the soaked and drained beans to the pot, along with the diced tomatoes and tomato paste. Stir everything together to combine.
4. 4.
   Pour in the coconut milk and add enough water to cover the beans. Season with salt to taste.
5. 5.
   Bring the stew to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 1 to 1.5 hours, or until the beans are tender and the flavors have melded together.
6. 6.
   Once the stew is ready, garnish with fresh cilantro and serve hot with steamed rice or Kenyan flatbread.

Treat your ingredients with care...

• Beans — Soaking the beans overnight helps to reduce the cooking time and ensures they become tender. If you're short on time, you can also use canned beans, but make sure to rinse them thoroughly before using.
• Coconut milk — Shake the can of coconut milk well before opening to ensure the cream and liquid are well combined. This will result in a creamy and consistent texture in the stew.

Tips & Tricks

• For a spicier version, increase the amount of cayenne pepper or add chopped chili peppers.
• To add more depth of flavor, you can sauté the spices in the oil before adding the onions and garlic.
• If you prefer a thicker stew, mash some of the cooked beans with the back of a spoon to create a creamier consistency.
• Leftovers can be refrigerated and enjoyed the next day, as the flavors tend to develop and intensify over time.
• Feel free to customize the recipe by adding vegetables like spinach, kale, or bell peppers for added nutrition and color.

Serving advice

Serve the Kenyan Coconut Bean Stew hot, garnished with fresh cilantro. Accompany it with steamed rice or traditional Kenyan flatbread, such as chapati or ugali, for a complete and satisfying meal.

Presentation advice

To enhance the presentation, you can sprinkle some additional chopped cilantro on top of the stew before serving. Serve it in a deep bowl or on a plate with a side of steamed rice or flatbread.