Kenyan Bean Stew

Kenyan Bean Stew Recipe - Authentic African Dish

Region / culture: Kenya | Preparation time: 1 hour | Cooking time: 1 hour 15 minutes | Servings: 4

Introduction

Kenyan Bean Stew is a hearty and flavorful dish that is perfect for a comforting meal. This stew is packed with protein and vegetables, making it a nutritious and satisfying option for lunch or dinner.

History

Kenyan Bean Stew is a traditional dish in Kenya, where beans are a staple food. This stew is often made with a variety of vegetables and spices, creating a rich and flavorful dish that is enjoyed by many.

Ingredients

1 cup dried beans
4 cups boiling water
1 lb (454 g) beef stew meat, cut into 1" cubes
2 tbsp oil
1 large onion, chopped coarsely
2 large potatoes, pared & cubed
3 ribs celery, cut into 1" slices
3 medium carrots, pared & sliced
1 cup corn, fresh or frozen
1 tsp curry powder or berbere
1.5 tsp salt
1 cup boiling water
0.5 lb (227 g) brussels sprouts, fresh or frozen

How to prepare

Add beans to boiling water in a 3 qt (2.84 liter) saucepan or dutch oven; boil for two minutes.
Remove from heat and let it stand covered for one hour.
Brown the meat in hot oil; add the onion and cook until brown.
Add the meat and onion mixture along with all other ingredients (except Brussels sprouts) to the beans; add one cup of boiling water.
Simmer the stew for 1 hour, then add the sprouts and cook for 15 minutes.

Variations

Add more vegetables such as bell peppers or zucchini for extra flavor and nutrition.
Use different types of beans such as black beans or chickpeas for a twist on the traditional recipe.

Cooking Tips & Tricks

Make sure to soak the beans before cooking to ensure they are tender.

- Browning the meat before adding it to the stew will add depth of flavor.

- Adjust the spices to your liking, adding more or less berbere depending on your preference for heat.

Serving Suggestions

Serve Kenyan Bean Stew with a side of rice or crusty bread for a complete meal.

Cooking Techniques

Simmering the stew for an hour allows the flavors to meld together and the ingredients to become tender.

Ingredient Substitutions

You can use canned beans instead of dried beans for a quicker cooking time.

Make Ahead Tips

Kenyan Bean Stew can be made ahead of time and reheated before serving.

Presentation Ideas

Garnish the stew with fresh herbs such as parsley or cilantro for a pop of color.

Pairing Recommendations

Serve Kenyan Bean Stew with a side salad or steamed vegetables for a well-rounded meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a saucepan over medium heat until warmed through.

Nutrition Information

Calories per serving

One serving of Kenyan Bean Stew contains approximately 300 calories.

Carbohydrates

One serving of Kenyan Bean Stew contains approximately 30 grams of carbohydrates.

Fats

One serving of Kenyan Bean Stew contains approximately 10 grams of fats.

Proteins

One serving of Kenyan Bean Stew contains approximately 25 grams of proteins.

Vitamins and minerals

Kenyan Bean Stew is rich in vitamins and minerals, including vitamin A, vitamin C, iron, and potassium.

Alergens

This recipe contains meat, so it may not be suitable for those with meat allergies.

Summary

Kenyan Bean Stew is a nutritious and balanced meal, providing a good source of carbohydrates, proteins, and fats, as well as essential vitamins and minerals.

Summary

Kenyan Bean Stew is a delicious and nutritious dish that is perfect for a comforting meal. Packed with protein, vegetables, and spices, this stew is sure to become a favorite in your recipe rotation.

How did I get this recipe?

The moment I found this recipe is etched in my memory forever. It was a warm summer day, and I was visiting my dear friend Grace in Kenya. Grace and I had been friends for years, and she was known for her incredible cooking skills. On this particular day, she invited me into her kitchen to show me how to make one of her signature dishes - Kenyan Bean Stew.

As we gathered the ingredients and prepared the stew, Grace shared with me the story behind the recipe. She explained that this dish was a traditional Kenyan recipe that had been passed down through generations in her family. The key to making the stew, she said, was in the combination of spices and the slow cooking process that allowed the flavors to meld together perfectly.

I watched intently as Grace added the beans, tomatoes, onions, and spices to the pot. The aroma that filled the kitchen was intoxicating, and I couldn't wait to taste the finished product. As the stew simmered on the stove, Grace told me about her own experiences growing up in Kenya and learning to cook from her mother and grandmother.

I listened with rapt attention as Grace shared stories of family gatherings and celebrations where the Kenyan Bean Stew was always a staple dish. She spoke of the love and care that went into every batch of stew, and how each family member had their own special way of preparing and serving it.

When the stew was finally ready, Grace ladled out steaming bowls for us to enjoy. The first spoonful was a revelation - the flavors were rich and complex, with just the right amount of heat from the spices. I savored each bite, knowing that this recipe was something truly special.

After finishing our meal, Grace handed me a handwritten copy of the recipe. She insisted that I take it home with me so that I could share the joy of cooking this dish with my own family and friends. I thanked her profusely for her generosity and promised to make the Kenyan Bean Stew a regular feature in my own kitchen.

Back home, I wasted no time in gathering the ingredients and recreating Grace's recipe. As the stew bubbled away on the stove, I felt a connection to my dear friend and her family thousands of miles away. I could almost hear the sounds of Kenya in the sizzle of the onions and the aroma of the spices.

When the stew was finally ready, I called my family to the table and served up heaping bowls of the fragrant dish. Their eyes lit up with delight as they took their first bites, and I knew that I had succeeded in bringing a taste of Kenya into our home.

Over the years, I have made the Kenyan Bean Stew countless times, each batch as delicious as the last. I have shared the recipe with friends and neighbors, spreading the joy of this traditional dish far and wide. And every time I make it, I think of Grace and our special day in her kitchen, learning the secrets of her family's treasured recipe.

The Kenyan Bean Stew will always hold a special place in my heart, a reminder of the power of food to connect us across borders and generations. And I will continue to cook this dish with love and care, passing down the recipe to future generations so that they too can experience the magic of a truly exceptional meal.