Mauritian Lima Bean Stew


Hearty and delicious Mauritian spicy Lima bean stew.

Preparation time- 10 minutes
Cooking time-20 minutes
Serves 2

Ingredients:

300 g precooked tinned broad beans/ Lima beans
2 medium potatoes peeled and  diced
1 small onion finely diced
1 carrot peeled and diced
1 clove garlic
2 large tomatoes diced and puréed
1 tablespoon sunflower oil
1/2 teaspoon chilli powder
1/4 teaspoon black pepper
1 teaspoon salt
120 ml water
1 tablespoon fresh coriander finely chopped

Method:

1.Heat the oil in a pan, when it is hot sauté the garlic and onions until translucent.
2.Add the puréed tomatoes, potatoes and carrots. Add the salt, chilli powder, black pepper and the 100 ml water and bring the stew to a boil, once it comes to a boil reduce the heat and simmer for 10 minutes until potatoes and carrots are almost cooked.
3.Add the precooked Lima /broad beans and cook for a further 5 minutes.
4.Turn off heat and transfer the stew to a serving bowl.
5.Garnish with fresh coriander.

Serve with Dholl Puri

Kenyan Spicy Black Eyed Bean Stew

Spicy and rich protein packed Kenyan black-eyed bean stew.

Preparation time – 5 minutes
Cooking time – 15 minutes
Serves 2
Ingredients:

8oz / 240 g cooked black eyed beans
1 tablespoon sunflower oil
1 clove garlic finely chopped
2 medium tomatoes
1 teaspoon salt
1/2 teaspoon chilli powder
1/2 teaspoon cumin powder
1 tablespoon lemon juice
1/4 teaspoon black pepper

Method:

1. Chop the tomatoes and pulse them in a blender to make a smooth puree.
2. Heat the oil in a pan and when it is hot saute the garlic. Add the blended tomatoes, salt, chilli powder, cumin and pepper and cook the tomatoes for 2-3 minutes until oil starts to separate and tomatoes loose their rawness.
3. Add the precooked beans and 100 ml water and mix well.
4. Simmer the stew on medium heat for 6-7 minutes until the stew thickens and spices infuse.
5. Remove from heat and stir in the lemon juice.

NB – I find that this recipe works best with slightly overcooked and mushy black eyed beans as it gives the stew a rich creamy texture.

Matoke – Kenyan Green Banana Plantain Stew

Delicious wholesome spicy Kenyan style plantain stew.

Preparation time -10 minutes
Cooking time – 15 minutes
Serves- 2

Ingredients:

5 green bananas -raw plantain (Matoke)
2 medium tomatoes
1 teaspoon salt
1/2 teaspoon black pepper
2 tablespoons sunflower oil
1 tablespoon lemon juice
2 green chillies.
150 ml water
1 tablespoon fresh chopped coriander for garnishing

Method:

1. Peel the green bananas- plantain and slice them in to 5mm thick round slices and soak them in cold water.
2. Chop the tomatoes into small pieces.
3. Slit both the chillies and remove the membrane and seeds and cut into 4 pieces.
4. Heat oil in a pan when it is hot add 1/4 teaspoon cumin seeds and let them splutter.
5. Drain the bananas and add to the pan followed by the tomatoes, salt and pepper and chillies
6. Mix well and add the water.
7. Bring the stew to boil , then reduce heat and simmer for 10 minutes or until bananas are tender and sauce has thickened.Add the lemon juice and stir.
8. Transfer to serving dish and garnish with fresh coriander.