Delicious and Nutritious Black Beans Stew
Black beans stew is made using black beans as the main ingredients. It is often served with rice as a side dish. 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. Black beans stew is also 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.
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Servings: 6 people
Calories: 135.1kcal
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.
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Nutrition
Calories: 135.1kcal | Carbohydrates: 23.1g | Protein: 7g | Fat: 2.5g | Sodium: 124.68mg | Potassium: 538.56mg | Fiber: 7.76g | Sugar: 3.8g | Vitamin A: 1729.34IU | Vitamin C: 20.7mg | Calcium: 53.42mg | Iron: 2.35mg
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