Tuesday, September 30, 2014

Zambian Beans

Unlike their spicy Asian cousins beans in Zambia are not cooked in spices. They are very mildly spiced and the onions, tomatoes and bean cooked together in a pot. I made these beans as part of a Zambian meal. We ate them with n'shima or corn porridge. It was a very different mild flavored meal.


If you are fond of spicy food then this version of beans is not for you.

Recipe adapted from here
You will need
1 cup beans (I used red kidney beans)
1 onion, diced
1 large tomato, diced
1 tbsp. green pepper, minced
salt to taste
1 tbsp. oil

Soak the beans overnight. Next day discard the water. Add 1 cup of fresh water and pressure cook the beans until tender. In my pressure cooker that is 10 minutes with the pressure on or 3 whistles in pressure cookers that whistle.

Place the beans in a pan and heat through. Add the onion, tomato and salt. Let it cook for about 5-10 minutes. Add a tablespoon of vegetable oil. Cook another few minutes. Turn off heat.


4 comments:

  1. onion and tomato seems to be common ingredients in most of the dishes from Zambia and it is also interesting how oil is added at the end

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  2. You are right it is bland but I would mix some chilly oil to them which would pep up the meal.

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  3. Healthy beans and my kids would love this non spicy version....

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