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Kenyan Maharagwe (Spiced Coconut Bean Soup)
Total time: 30 minutes
Serves 4
18.2 grams of fibre per serving
This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.
INGREDIENTS
4½ cups - Red kidney beans, cooked
2 tb - Peanut oil
2 - Medium onions, chopped
1 - Jalapeño or other hot pepper, seeded and minced
2 cloves - Garlic, minced
1 tsp - Mild curry powder
½ tsp - Ground cumin
½ tsp - Ground turmeric
½ tsp - Ground cardamom
½ tsp - Ground coriander
1 tsp - Salt
2 cups - Fresh tomatoes, diced
400ml - Coconut milk
For garnishing - Cilantro, chopped
UTENSILS
Heavy-bottomed pot or skillet, Chopping board, Knife
INSTRUCTIONS
1. Heat the oil in a large, heavy-bottomed pot or skillet. Add the diced onions and hot pepper and cook for 5 minutes, until the onions are translucent. Add the garlic, curry powder, cumin, turmeric, cardamom, and salt, and cook for one minute more.
2. Add the drained beans to the onions, tomatoes, juices and coconut milk. Bring to a boil, then reduce the heat to low and cook for about 15 minutes, until the coconut milk thickens and the flavours meld. The level of the sauce should come up to just cover the beans. If there’s not enough liquid, add some water and cook another minute or two. Taste the maharagwe, and add more salt if it needs it or more cayenne pepper if you’d like it spicier. The sauce will thicken more as it cools.
3. Serve maharagwe hot with cooked rice, ugali, or with the flatbread of your choice (naan, pita, chapati, roti, tortillas, etc.) to scoop up the beans.
NUTRITION INFORMATION
(PER SERVING)
Energy (kcal)
389.8
Carbs (g)
27.1
Proteins (g)
19.4
Fats (g)
17.9
Fibre (g)
18.2
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