Zambian Sweet Potato and Bean Stew

Name: Zambian Sweet Potato and Bean Stew
Prep time: PT15 minutes
Cook time: PT40 minutes
Total time: PT55 minutes
Yield: 5
Cuisine: Zambia
Ingredients: 500 g Sweet potatoes (peeled and cubed); 400 g Cooked beans (such as kidney beans or black-eyed peas, drained and rinsed); 400 g Tomatoes (chopped); 1 large Onion (chopped); 3 cloves Garlic (minced); 2 tbsp Cooking oil; 600 ml Vegetable broth; 1 tsp Curry powder; 0.5 tsp Paprika; to taste undefined Salt; to taste undefined Black pepper; for garnish undefined Fresh cilantro (chopped)

A comforting and nutritious stew featuring sweet potatoes and beans in a flavorful tomato and onion base, often seasoned with local spices.

準備時間15 minutes

調理時間40 minutes

合計時間55 minutes

分量5

難易度Easy

オリジナル· Feb 8

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👨‍🍳 作り方

1
Heat cooking oil in a large pot or Dutch oven over medium heat. Add chopped onion and sauté until softened, about 5-7 minutes.
2
Add minced garlic and cook for another minute until fragrant.
3
Stir in the chopped tomatoes, curry powder, and paprika. Cook for about 5 minutes, allowing the spices to bloom and the tomatoes to break down slightly.
4
Add the cubed sweet potatoes and the cooked beans to the pot. Stir to coat them with the tomato and spice mixture.
5
Pour in the vegetable broth. Bring the stew to a boil, then reduce the heat to low, cover, and simmer for 25-30 minutes, or until the sweet potatoes are tender.
6
Season the stew with salt and black pepper to taste. If the stew is too thick, add a little more broth or water.
7
Garnish with fresh chopped cilantro before serving. This stew is delicious served on its own or with a side of nshima.

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💡 プロのコツ

✓You can use dried beans, but make sure to soak and cook them thoroughly before adding to the stew.
✓For a spicier stew, add a pinch of cayenne pepper or a finely chopped fresh chili.
✓If you don't have vegetable broth, water can be used, but the broth adds more depth of flavor.

✨ アレンジアイデア

このレシピを独自にアレンジするためのヒント

Add other root vegetables like carrots or cassava.
Incorporate leafy greens such as spinach or kale in the last 10 minutes of cooking.
For a non-vegetarian version, add chunks of chicken or beef and cook until tender before adding the sweet potatoes and beans.