African kidney beans recipe
Taste of South Sudan presents grandma’s recipe for making beans the South Sudanese way. Red beans are popular across the spectrum of folks in South Sudan, whether they are young, old, rich or poor. When I was a child, red beans and rice was a luxury meal. Nothing quells a hungry stomach more. It is a cheap economical way to obtain nutrients. Red beans and rice are a complete meal; the amino acids in the rice complement the missing amino acids in the beans making a complete source of essential proteins. I will be using light speckled kidney beans to make this African kidney beans recipe. Clean the kidney beans, soak in water for 2 hours, then cook for 2.5 hours. Make a stew of onions and tomatoes with spices, add to beans, and complete cooking for a hearty meal. To watch a video demonstration of how to cook this meal, follow this link: African Kidney Beans Recipe on Taste of South Sudan’s cooking channel.
Kidney beans recipe
1 lb (2cups) kidney beans. I used light speckled kidney beans. You may use any variety of kidney beans you have available, please note cooking times may vary.
1 large red onion, diced
2 medium sized tomatoes, diced
2 tablespoons tomato paste
4 cloves garlic, minced
Salt to taste
3 tablespoons cooking oil
Spices: 1 teaspoon each of ground cumin, black pepper, coriander.
Optional: sage, turmeric, green or red bell peppers, chili or hot peppers, cilantro, rosemary
Optional: chicken stock or beef stock cubes. Adding this will make your meal non vegetarian. I tend not to use them because they have a high salt content and the beans are rich in flavor.
African kidney beans recipe: Tips
- Clean, wash, and soak beans for 2 hours.
2. Boil beans in sufficient water for 2.5 hours. This boiling time will vary depending on the variety of beans used and the quantity. I boiled 4 cups of beans, but only used 2 cups to complete the meal below, storing the remainder in the freezer for later use. Therefore the boiling time for 2 cups will be much less than 2.5 hours.
3. Avoid using canned beans, the result will not be the same. Novices tend to easily burn beans during the boiling process. Once that happens, it is impossible to rid the smell of burnt beans, essentially one has to start over. Therefore add sufficient water to begin with, and do not set your heat too high. Add additional water, hot water preferably in 1 cup aliquots, when the water level goes low, until the beans are cooked. Beans are fully cooked when they crush easily between two fingers.
4. Fry onions and tomatoes.
5. Add tomato paste. Add 1/2 cup of water to keep sauce from burning.
6. Add garlic and spices. Standard South Sudanese spices for this meal are black pepper, cumin and coriander. I added fresh cut sage as well.
7. There are countless possibilities of spices to use, and additional vegetables like carrots, mushrooms or green pepper to suit the cooks preference.
8. Add spiced onions and tomatoes to cooked beans and finish cooking for additional 15 minutes on medium heat. Turn heat off, let simmer for additional 15 minutes.
9. Serve with white rice or Asida.
- 1 lb or (2cups) kidney beans. I used light speckled kidney beans. You may use any variety of kidney beans you have available, please note cooking times may vary.
- 1 large red onion, diced
- 2 medium sized tomatoes, diced
- 2 tablespoons tomato paste
- 4 cloves garlic, minced
- Salt to taste
- 3 tablespoons cooking oil
- Spices: 1 teaspoon each of ground cumin, black pepper, coriander.
- Optional: sage, turmeric, green or red bell peppers, chili or hot peppers, cilantro, rosemary
- Optional: chicken stock or beef stock cubes. Adding this will make your meal not vegetarian. I tend not to use them because the food already has enough flavor and rich texture.
- Clean the beans to remove any debris or rocks.
- Soak beans in water for 2 hours.
- Cook beans in a large pot, filling water to cover beans. Cook on medium heat for 2.5 hours. Cooking times will vary depending on the variety of beans chosen, and the heat source. I cooked 2 lbs or 4 cups of beans, but only used 2 cups to fry into bean stew. The other 2 cups I placed in the freezer for cooking at a later time. Therefore the cooking time will be less than 2.5 hours.
- In a separate saucepan, fry onions in oil till edges start to turn golden. Add diced tomatoes. Cook for 10 minutes, mashing tomatoes to a pulp using your handy wooden lofrega or wooden ladle.
- Add tomato paste and mix. Add ½ cup of water to keep sauce from burning.
- Add minced garlic and spices. Pour onto saucepan containing the cooked beans.
- Cook for 15 minutes. Adjust salt.
- Turn heat off. Let simmer for 15 minutes on the stove.
- Serve with white rice or Asida.
Watch Video: African Red Kidney Beans