Sugar Beans Stew is a beloved South African dish that offers a comforting and flavorful experience. This hearty stew features sugar beans (also known as navy beans), simmered with aromatic vegetables and a blend of spices. The result is a delicious and nutritious meal that satisfies both the palate and the appetite. Enjoy this traditional South African recipe with your loved ones, and savor the rich flavors of this soul-warming dish.
Sugar Beans Stew
Sugar Beans Stew is a comforting South African dish that features tender sugar beans simmered with aromatic vegetables and a harmonious blend of spices. This hearty stew offers a soul-warming and nutritious dining experience, making it a favorite among South African households. With its rich flavors and simple preparation, Sugar Beans Stew is a delightful addition to any mealtime, bringing together family and friends to enjoy the essence of South African cuisine.
Equipment
- large pot
- cutting board and knife
- wooden spoon
Ingredients
- dried sugar beans
- vegetable oil
- onion
- carrot
- tomatoes
- bell pepper
- ground cumin
- coriander
- paprika
- fresh parsley
- chili powder
- chicken broth
- salt and pepper
Instructions
- Rinse the dried sugar beans thoroughly and place them in a bowl. Cover the beans with water and let them soak overnight. Drain the soaked beans before cooking.
- In a large pot or Dutch oven, heat the vegetable oil over medium heat. Add the finely chopped onion and minced garlic. Sauté until the onion becomes translucent and aromatic.
- Stir in the diced carrot, chopped tomatoes, and diced green bell pepper. Cook for a few minutes until the vegetables soften slightly.
- Incorporate the tomato paste, ground cumin, ground coriander, ground paprika, and chili powder. Stir well to coat the vegetables with the spices.
- Add the soaked and drained sugar beans to the pot. Pour in the vegetable or chicken broth, making sure the beans are fully covered. Bring the mixture to a boil.
- Reduce the heat to low, cover the pot, and let the stew simmer for 1 hour 30 minutes to 2 hours or until the sugar beans are tender and the flavors have melded.
- Season the stew with salt and pepper to taste. Adjust the seasoning as needed.
- Before serving, sprinkle chopped fresh parsley or cilantro on top as a garnish for a burst of freshness.
- The Sugar Beans Stew is now ready to be served. Ladle the flavorful stew into bowls and enjoy it with your favorite bread or rice for a satisfying and nourishing meal.
Video
Notes
Sugar beans are also known as navy beans or haricot beans in some regions.
Overnight soaking of the dried sugar beans is essential to ensure they cook evenly and become tender during the stewing process.
You can customize the stew by adding other vegetables of your choice, such as potatoes, butternut squash, or spinach.
For a heartier version, you can add cooked sausage or bacon to the stew.
Adjust the level of chili powder or add fresh chili peppers according to your preference for spiciness.
The stew's flavors tend to develop and improve over time, so it's even more delicious when reheated the next day.
Nutrition
Serving: 700g
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