Black beans, also known as Njahi in Kenya, are small, oval-shaped beans that are native to South and Central America. They are popular in Kenya and are considered a staple and traditional food in the country. In addition to being a staple food, Njahi beans also have cultural and historical significance in Kenya. They are often used in traditional ceremonies and are considered a symbol of unity and community.
Black beans are versatile and can be prepared in a number of different ways, making them a staple ingredient in many households. The beans are often used in traditional dishes such as Njahi stew, Githeri (mixture of beans and maize), mukimo ( a mixture of black beans and mashed potatoes) and also in different types of vegetable dishes. They are also an affordable source of protein, making them a popular food choice for many people.
Health benefits of consuming black beans stew
Black beans are a very good source of protein, fiber, and other essential nutrients and are a popular choice for vegetarians and vegans as a meat substitute and people looking to maintain a healthy diet. They are low in fat and high in antioxidants that protect the cells in our bodies, making them beneficial for heart health, and in preventing certain cancers and diabetes. They are also a good source of iron, which is essential for maintaining healthy blood cells, and folate, which is important for cell growth and development. They have a lot of fiber and provide other minerals and vitamins such as Vitamin A, Calcium, Magnesium, and Potassium. Including these beans in your diet can be beneficial to your health.
How to make black beans stew
Black beans stew is made using black beans as the main ingredients. It is often served with rice, chapati as a side dish. You can try it with Kenyan Ugali too, you may be surprised! It can also be served with bread or eaten on its own. This stew is very filling thus making it a very staple food in Kenya and other African countries. The stew is a great source of protein, fiber, and various vitamins and minerals, making it an excellent food choice for people looking to maintain a healthy diet.
There are several ways of making various dishes using black beans. Here is how I prepare my black beans served with rice or chapati (flat bread) for lunch or dinner.
The beans are first soaked overnight or atleast for 6 hours to soften them before cooking. They are then boiled until tender and then cooked to make black beans stew or curry. They can also be ground into a paste using a blender or food processor for use in dips or sauces.
Ingredients:
- 1/2 kg black beans boiled
- 4 medium size carrots grated
- 1 large onion, chopped
- 4 large tomatoes, chopped
- 6 cloves garlic, minced
- 1 small piece of ginger, crushed
- 1/2 teaspoon turmeric, powder
- 1 tablespoon paprika, powder
- 1 tablespoon Dhana Jeera, powder (a mixture of powdered cumin seeds and coriander)
- 1/2 teaspoon chilli flakes
- 1 teaspoon Black pepper powder
- 1 tablespoon lemon juice; you can use soy sauce instead of lemon juice
- Salt to taste
- Parsley (Dhania)
- 1 red and green bell pepper
- Oil
Instructions
Step 1:
If starting from the scratch, pick through the black beans to remove dirt and any small stones that may have sneaked in. Wash and soak for about 6 hours or overnight to soften them. Alternatively you can soak them in very hot water for 1 hour. Remove from the water, rinse and pour into a cooking pot, add enough water and boil over high heat, reduce to medium heat when they start boiling and let the cook for about 3 – 4 hours until the beans are soft.
Alternatively, use manual or electric pressure cooker to boil the beans. This will take a shorter time. If you use an instant pot for instance, it will take about 1hour and 40 minutes to cook. In Kenya, you can also buy them pre-boiled from the local market or from the frozen section of the supermarket.
Step 2:
Prepare the other ingredients: Mince the garlic and ginger; Wash and chop the onion and tomatoes, wash and grate the carrots, cut and remove the seed from the bell pepper, and finely chop the parsley (dhania).
Step 3:
Add cooking oil into a pot and heat over medium high heat, then add the chopped onion and sauté for 2 minutes or until the onions are soft. Add tomatoes and salt, cook for 3 minutes then add add the garlic and ginger mixture. Cook over medium low heat for another 3 minutes or until the tomatoes are almost cooked. Add the rest of the spices, stir and cook for further 2 minutes until the tomatoes are completely cooked. Add the grated carrots, stir well and cook for 3 minutes until the carrots are slightly cooked. Add the boiled black beans and some water or stock then stir to mix with the rest of the ingredients. Cover and cook over medium low heat for 5 minutes to allow the black beans to soak in the spices and tomato mixture. Remove from the stove then add chopped parsley to finish. Cover the let the stew rest for 2 minutes.
Step 4:
Prepare the bell paper by cutting and removing the seed, then cut them into strips and fry on oiled pan, Alternatively, you can roast or grill them in a grill. Serve the black beans with boiled rice or chapati, bell pepper and any other salad of your choice. I serve mine with avocado salad.
Variations of black beans stew
By experimenting with different ingredients and spices, you can create your own unique version of black beans stew. Incorporating ingredients that are local to your region or that are personal favorites can add a personal touch to the dish. For instance, you could try adding different vegetables or using different spices to create a flavor that you love and enjoy. If you desire additional protein, try adding meat or other meat alternatives to the stew for that extra boost of protein. How about adding coconut milk, this will make your stew rich and flavorful. You get it right! use the basic recipe as the starting point and let your imagination and taste buds guide you.
Conclusion
Overall, Njahi beans are an important part of Kenyan cuisine and culture and are highly nutritious, versatile and can be enjoyed in many ways.
They are low in fat and high in antioxidants, making them beneficial for heart health. – They are also a good source of iron, which is essential for maintaining healthy blood cells, and folate, which is important for cell growth and development.
Delicious and Nutritious Black Beans Stew
Equipment
- 1 pressure cooker optional
Ingredients
- ½kg black beans boiled
- 4 carrots grated
- 1 large onion chopped
- 4 tomatoes diced
- 6 cloves garlic minced
- 1 small piece ginger minced
- ½ tsp turmeric powder
- 1 tsp paprika powder
- 1 tsp Dhana jeera Mixture of powdered cumin seeds and coriander seeds
- ½ tsp chilli flakes add more if desired
- 1 tsp black pepper powder
- 1 bunch parsley (dhania) finely chopped
- salt to taste
- cooking oil
- 1 tbsp lemon juice optional
- 1 tbsp soy sauce optional
Instructions
Step 1:
- Pick through the black beans to remove dirt and any small stones that may have sneaked in. Wash and soak for about 6 hours or overnight to soften them. Alternatively you can soak them in very hot water for 1 hour. Remove from the water, rinse and pour into a cooking pot, add enough water and boil over high heat, reduce to medium heat when they start boiling and let them cook for about 3 – 4 hours until the beans are soft.
- Alternatively, use manual or electric pressure cooker to boil the beans. This will take a shorter time. If you use an instant pot for instance, it will take about 1hour and 40 minutes to cook.
Step 2:
- Prepare the other ingredients: Mince the garlic and ginger; Wash and chop the onion and tomatoes, wash and grate the carrots, cut and remove the seed from the bell pepper, and finely chop the parsley.
Step 3:
- Add cooking oil into a pot and heat over medium high heat, then add the chopped onion and sauté for 2 minutes or until the onions are soft.
- Add tomatoes and salt, cook for 3 minutes then add add the garlic and ginger mixture. Cook over medium low heat for another 3 minutes or until the tomatoes are almost cooked
- Add the rest of the spices, stir and cook for further 2 minutes until the tomatoes are completely cooked
- Add the grated carrots, stir well and cook for 3 minutes until the carrots are slightly cooked.
- Add the boiled black beans and some water or stock then stir to mix with the rest of the ingredients. Cover and cook over medium low heat for 5 minutes to allow the black beans to soak in the spices and tomato mixture
- Remove from the stove then add chopped parsley to finish. Cover the let the stew rest for 2 minutes
Step 4:
- Prepare the bell paper by cutting and removing the seed, then cut them into strips and fry on oiled pan. Alternatively, you can roast or grill them with a grill
- Serve the black beans with boiled rice or chapati, bell pepper and any other salad of your choice.
