Munyeta - Kenyan-Style Bean Stew

Ingredients

• 1 cup (200g) kidney beans, soaked overnight 1 cup (200g) kidney beans, soaked overnight
• 1 cup (200g) black-eyed peas, soaked overnight 1 cup (200g) black-eyed peas, soaked overnight
• 2 tablespoons vegetable oil 2 tablespoons vegetable oil
• 1 onion, finely chopped 1 onion, finely chopped
• 3 cloves garlic, minced 3 cloves garlic, minced
• 1-inch piece ginger, grated 1-inch piece ginger, grated
• 2 tomatoes, diced 2 tomatoes, diced
• 2 carrots, diced 2 carrots, diced
• 2 potatoes, peeled and cubed 2 potatoes, peeled and cubed
• 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 cup (240ml) vegetable broth 1 cup (240ml) vegetable broth
• 1/2 cup (120ml) coconut milk 1/2 cup (120ml) coconut milk
• 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): 10g, 6g
• Carbohydrates (total, sugars): 48g, 8g
• Protein: 12g
• Fiber: 12g
• Salt: 1.5g

Preparation

1. 1.
   Rinse the soaked kidney beans and black-eyed peas under cold water. In a large pot, add the beans and cover with water. Bring to a boil, then reduce heat and simmer until tender, about 1 hour. Drain and set aside.
2. 2.
   In the same pot, heat the vegetable oil over medium heat. Add the chopped onion and sauté until translucent.
3. 3.
   Add the minced garlic and grated ginger to the pot and cook for another minute until fragrant.
4. 4.
   Stir in the diced tomatoes, carrots, and potatoes. Cook for 5 minutes, allowing the vegetables to soften slightly.
5. 5.
   Add the ground cumin, ground coriander, ground turmeric, paprika, and cayenne pepper (if using). Stir well to coat the vegetables with the spices.
6. 6.
   Pour in the vegetable broth and bring the mixture to a simmer. Cover the pot and cook for 15-20 minutes, or until the vegetables are tender.
7. 7.
   Add the cooked kidney beans and black-eyed peas to the pot, along with the coconut milk. Stir gently to combine all the ingredients.
8. 8.
   Season with salt to taste. Simmer the stew for an additional 10 minutes to allow the flavors to meld together.
9. 9.
   Serve the Munyeta hot, garnished with fresh cilantro. Enjoy with rice or chapati.

Treat your ingredients with care...

• Kidney beans — Soaking the kidney beans overnight helps to reduce cooking time and ensures they cook evenly. Discard the soaking water and cook the beans in fresh water.
• Black-eyed peas — Like kidney beans, black-eyed peas should also be soaked overnight and cooked until tender. Drain and rinse before adding to the stew.
• Coconut milk — Use full-fat coconut milk for a creamy texture and rich flavor. Shake the can well before opening to ensure the cream and liquid are well combined.

Tips & Tricks

• For a spicier version, increase the amount of cayenne pepper or add chopped chili peppers.
• To add a tangy twist, squeeze in some fresh lemon juice before serving.
• Customize the vegetables by adding bell peppers, green beans, or spinach for extra nutrition.
• For a heartier meal, serve Munyeta with a side of warm crusty bread.
• Leftovers can be refrigerated and enjoyed the next day, as the flavors tend to develop and intensify over time.

Serving advice

Serve Munyeta hot in individual bowls, garnished with fresh cilantro. Accompany it with steamed rice or homemade chapati for a complete and satisfying meal.

Presentation advice

To enhance the presentation, sprinkle some additional chopped fresh cilantro on top of the stew just before serving. Serve it in colorful ceramic bowls or on a rustic wooden platter to showcase the vibrant colors of the dish.