Beans

A comforting Zambian bean dish, simmered with tomatoes and onions, offers a hearty and protein-rich relish. Simple yet satisfying, it’s a versatile side that pairs beautifully with nshima or bread.

60 min

2 servings

Medium

Ingredients

1 cup Beans (parboiled)

1/2 medium, diced Onion

1 medium, diced Tomato

3 tbsp Cooking oil

To taste Salt

Nutrition (per serving)

Calories: 250

Protein: 12g

Carbs: 35g

Fat: 8g

Fiber: 10g

Instructions

Heat 3 tablespoons of cooking oil in a pot over medium heat.

Add diced onions and cook until they begin to brown, about 5 minutes.

Stir in diced tomatoes and cook, stirring occasionally, until softened, about 5-7 minutes.

Add salt to taste.

Stir in parboiled beans and let boil for 10-20 minutes, stirring occasionally.

Serve hot with nshima or bread.

Pro Tips

Parboil beans ahead of time to reduce cooking duration; soak overnight for best results.
Use any variety of beans, such as red kidney or sugar beans, depending on preference.
Mash the tomatoes slightly while cooking for a thicker sauce.
Add a pinch of chili for a spicy variation.
Ensure beans are fully cooked but not mushy for the best texture.

Cultural Significance

Beans are a dietary staple in Zambia, valued for their affordability and protein content. Often served at daily meals, this dish showcases the simplicity and nourishment of home cooking.