Since our first edition we have shared delicious recipes from several African countries. In this edition we rouse our tastebuds to a favourite dish from mainland Tanzania a country which boasts a number of tasty traditional meals infused with spicy and colourful ingredients.
Catherine Mfundo-Maynard from Tanzania shares with us one of her favourite recipes, the nutritious ‘Wali wa maharage’ – Rice with Beans which can be cooked in various ways across the globe, depending on cultural influences.
This dish is an excellent source of energy containing iron, vitamin B and protein and is often served side by side rather than mixed and the left over beans stew is usually eaten with bread in some West African countries.
In addition, rice and beans are common and affordable ingredients, often available in difficult economic times.
Wali wa maharage
(Rice with beans)
- 3 cups of red kidney beans
- 2 onions
- 3 tomatoes (tomatoes must be rich in colour and juicy or you can use tomato paste)
- 4 cloves of garlic
- 1/2 ginger
- 4 cardamom pods (optional) (I use cardamom pods in all my cooking. I love it because of its aroma and health benefits)
- 1/2 tea spoon of Himalayan Crystal Salt (you can use any type of salt)
- 1/2 tea spoon of Vegetate Stock powder (optional)
- A generous amount of coconut oil (you can use any type of oil)
- A can of light coconut milk or cream. To give the red kidney beans the texture and taste they require, light coconut cream works well
- Soak the red kidney beans the night before you cook them
- Once the kidney beans come to the boil, drain all excess water first
- Add cold water to the kidney beans and continue to boil until tender
- Once the red kidney beans are tender, on a separate sauce pan: combine coconut oil, onions, garlic and ginger
- Once the onions, garlic and ginger have turned slightly brown, add tomatoes, cardamom pods, salt, vegetable stock powder and coconut cream/milk. With your wooden spoon, continue to stir the mixture allowing all the flavours to combine for 2 minutes
- Add kidney beans to the mixture and simmer
- After a few minutes let the kidney beans rest and serve with steamed rice