Beans are my favourite vegan source of protein and cooking them almost everyday for the last 3 years, I have come up with a great way of cooking them enriching the most flavour without using Royco but with natural vegetables, spices and herbs which also raise the health profile of your meal, making it a more balance

Making The Stock

I know many people don’t like beans because of getting gas which is simply solved by soaking the red kidney beans currybeans in water for some hours, depending on the type of beans. I will start with Red Kidney beans  which need to be soaked for around 6-9 hours, changing the water every 3 hours.

  1. Cut a tomato, potato, ginger root, sweet potato and garlic cloves  in half and put them in a sufuria with the beans.
  2. Add sea salt, cayenne pepper, tumeric, mustard seed and curry powder (You can add more spices or reduce).
  3. Add water ratio of 3:1 i.e. 3 cups of water to 1 cup of veggies and beans, stir and put on moderately high heat.
  4. When it reaches a boil, reduce to low heat and let it simmer for 30 minutes.
  5. Remove the boiled veggies and potatoes  and sepatate the soup or stock from the bean.
  6. Put some sunflower oil in the same sufuria and put moderate heat. Stir-fry the garlic until they are light brown in colour.
  7. Add the onions and stir fry for 1 minute then add new freshly cut tomatoes, potatoes, carrots, sweet potatoes, beans and the stock/soup that you made earlier.
  8. Under moderate heat, bring to a boil and then reduce the heat and simmer for 20 minutes.
  9. Remove from fire and add some finely chopped ndania and leave it to rest for 5 minutes.

Serve with Ugali number 1 and spinach stir fry

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