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 beans 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.
- Cut a tomato, potato, ginger root, sweet potato and garlic cloves in half and put them in a sufuria with the beans.
- Add sea salt, cayenne pepper, tumeric, mustard seed and curry powder (You can add more spices or reduce).
- 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.
- When it reaches a boil, reduce to low heat and let it simmer for 30 minutes.
- Remove the boiled veggies and potatoes and sepatate the soup or stock from the bean.
- Put some sunflower oil in the same sufuria and put moderate heat. Stir-fry the garlic until they are light brown in colour.
- 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.
- Under moderate heat, bring to a boil and then reduce the heat and simmer for 20 minutes.
- 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