Zambian Sweet Potato and Bean Stew
A comforting and nutritious stew featuring sweet potatoes and beans in a flavorful tomato and onion base, often seasoned with local spices.
🧂 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 Salt
- to taste Black pepper
- for garnish Fresh cilantro(chopped)
👨🍳 Instructions
- 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.
💡 Pro Tips
- ✓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.
🔄 Variations
- 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.