Soy Bean Coconut Curry.

This recipe is an awesome meatless meal that can be adapted to any other kind of beans too. It was my first time to make soy beans.

I had bought these beans thinking they were the usual kidney ones, but once I opened the pack, I had to google what type they were.

In terms of taste they are not bad; They have an earthier taste than kidney beans, and seem not to absorb the curry flavours as well as other beans. The kids loved them though; so I guess they are not that bad.

Ingredients are 1 blended onion, ginger garlic paste, 1 tbsp tomato paste, 1 tsp each cumin seeds, curry powder and garam masala, 1/2 tsp turmeric, 1 can of coconut milk, chopped coriander, 2 cups already boiled soy beans, salt and pepper to taste and cooking oil. I used 1 tbsp of coconut oil.
Heat you oil and add the cumin seeds, followed by the onion. And the ginger garlic paste. Mix well and cook till they stop smelling raw.
Add the ground spices and lower heat to let the spices cook through well without burning. The oils and flavours release are what make this curry taste so good.
Next goes in tomato paste, still on low heat to avoid burning. It will have lovely colour and aroma. Do not forget your seasoning.
You can add a splash of water to avoid burning. Next go in the beans, mix well and check seasoning.
Let the beans cook in the spice mixture a while to get the flavours…
…then add your coconut milk. You can add a pinch of sugar too.
Let the beans simmer in the sauce on low for 20-25 minutes. Garnish before serving.

You can serve immediately, but I like making my curries and stews a bit ahead, then let them sit a while for the flavours to absorb well in the pot.

The result is a creamy coconut curry that’s tasty, colourful, aromatic and not hard to make.

I had mine with rice, the kids with chapati. It goes well with both.

Definitely worth a try.

Curried Black Beans in Coconut Cream.

The title is a mouthful I know, but the title had to convey what the meal is about. Curried, rich, colourful and each spoonful is flavour filled and creamy and decadent and oh so tasty.

Black beans are a wonderful source of fibre, antioxidants and are said to be great in lowering blood sugar, among other numerous benefits.

To add to the meal’s colour, taste and flavor, I added bell peppers, grated carrots and celery.

Let’s get started. You shall need:-

  • I large onion, diced.
  • 1 stalk celery, chopped.
  • 1 tbsp ginger garlic paste, crushed with some grated turmeric and a few coriander seeds.
  • 1 large grated carrot.
  • Chopped assorted bell pepper (green, red and yellow)
  • I bunch of fresh coriander, separate the stalks, leaves and chop all finely.
  • 2 large tomatoes, chopped.
  • 1 tbsp coconut oil.
  • 1 tsp cumin seeds.
  • 2 tsp ground garam masala.
  • 1 tbsp tomato paste.
  • 1-1/2 cups of coconut cream
  • 2 cups already boiled black beans
  • 1 tsp paprika
  • 1 tbsp kasuri methi.
  • Salt and pepper to taste.

Method.

Heat your pan and add the coconut oil, then the cumin seeds and let them sputter.

Add the onion, chopped coriander stalks and celery.

Let cook till onion is translucent, then add the ginger, garlic, turmeric mix.

Next go in your tomato paste and let cook for a while before adding the tomatoes, some salt as well as the spices.

Cover and let cook till the tomatoes are soft, spices well incorporated, then add the carrots and bell peppers. Mix well.

Once the vegetables are cooked for a short while, add the black beans and mix well till they are well coated with the spicy vegetable mix. If too dry you can add just a splash or two of water. Check your seasoning too.

Lower heat then add the coconut cream. Cover and let it simmer through for about 10-15 minutes, then add the crushed dried fenugreek leaves (kasuri methi).

Let it cook on low for a few more minutes. Switch off heat and add the chopped coriander leaves for garnish.

This meal is hearty enough on it’s own, but if you want to you can have it with some avocado on the side, or with some tasty pumpkin and coconut chapati whose recipe I shared recently.

Dig in and enjoy.

PS: As with all curries, it will taste much better the next day. That is, if you are lucky enough to have leftovers.

Colourful, tasty, healthy and easy to make. What’s not to like about this dish?

Delicious Vegetable Stew.

My daughter calls this Pesh’s red stew, after her Aunty who introduced this lovely dish to me. I had it when back home and craved it when we got back to Kampala, had to text her to send me the recipe. I had to use what I had on hand, but it was delicious all the same.

It is tasty, colorful, healthy, filling, meat free, gluten free and easy to make. What’s not to love about it?

It is full of colorful and healthy garden vegetables. Beetroot, carrot, zucchini, eggplant and chickpeas simmered together in a tomato and onion sauce. It’s finger licking good!

Let’s get started.

Ingredients are:-

  • 1 tsp cooking oil.
  • 1 cup drained and rinsed chickpeas
  • 1 onion, chopped.
  • 1 carrot, chopped.
  • 1 beetroot, peeled and chopped.
  • I green, I yellow and 1 red capsicum, chopped.
  • I bunch of coriander. Stalks and leaves separated and chopped.
  • 2 tomatoes.
  • 1 tbsp ginger garlic paste.
  • 1 tsp, grated fresh turmeric.
  • Spices are a tsp of paprika, Kenyan curry powder salt and pepper to taste.
  • 1 cup water or stock.
  • 1 medium eggplant and 1 medium courgette, both chopped and soaked in salty water. (This helps remove the bitterness in the eggplant and helps them maintain their shape and natural flavour when cooked, just remember to rinse and drain before adding to the saucepan).

Method.

Heat your sauce pan of choice, add the oil, once hot add the onion and coriander stalks, cook till soft.

Next add your garlic and ginger paste as well as the fresh turmeric. Mix well and let cook till they stop smelling raw, then add your spices. Ensure the spices cook well and do not burn, the tomatoes go on and cook till soft.

The carrot and beetroot go next, followed by the eggplant and courgette. You can cover and let them cook for a while after adding some salt and pepper.

Once they are cooked for about 7 minutes, add the bell pepper then the drained chickpeas, with your vegetable stock or water.

Lower heat and simmer for 10-15 minutes.

When ready, garnish with coriander and serve hot with your starch of choice, though as with most meals, you can just have a bowl on its own.

We had ours with some roasted plantain and avocado slices, Yum!

Colourful, tasty, easy to make, healthy and doesn’t take too much time to cook; what’s not to love about this dish?

Chickpea pilaf.

This is a delicious and flavour full one pot meal that’s tasty, healthy and easy to make.

Chickpeas are rich in nutrients; a great source of protein which is perfect if you don’t want to use meat in the dish. The greens used here (amaranth and spinach) are also great sources of vitamins and protein too.

Colourful and tasty.

I like one pot rice meals such as this as they come together so fast and one can put in what’s available to make a tasty meal.

You will need:-

  • 1 cup of rinsed and drained chickpeas.
  • One large onion, chopped.
  • Two tbsp coconut oil. Or ghee.
  • 1 tsp cumin seeds and one bay leaf.
  • One cup soaked basmati rice.
  • Ginger garlic paste. A tbsp will do.
  • 2tsp ground good quality pilau masala.
  • Salt and pepper to taste.
  • Greens of choice ( I bunch will do, chopped).
  • Chopped coriander.
  • 2 cups water or stock.

Method.

  • Heat your pan and add your coconut oil as well as cumin seeds and bay leaf.
  • Once they start sputtering, add onions, cook until starting to brown then add the ginger garlic paste. Mix well. Before adding the pilau masala.
  • Next go in the coriander stalks and the chickpeas, as well as salt and pepper, followed by the chopped greens. I used a mix of amaranth leaves and spinach I had leftover from a previous meal.
  • Add the rice and mix well. Then in goes your stock. Cover and simmer till all the water is drained and rice is cooked through.

Serve with a salad of your choice.

I had mine with a simple tomato cucumber and onion salad.

Perfect for a light dinner, quick lunch and a hit with the kids.

What’s not to love about this beautiful meal?

Aubergine and Cabbage Fry.

This is a simple side dish that goes well with some aromatic rice, hot chapati or even on its own.

Eggplant is one of those vegetables that a lot of people do not like or know how to make, or assume it is bitter. Aubergine aka eggplants are easily available here and affordable too. They are rich in anti oxidants, vitamins, high in fibre and low in calories among other benefits. Cabbage is also inexpensive but also rich in minerals and Vitamin K, helps fight inflammation in your body, low in calories, helps in digestion and contains Vitamin C too among other nutrients. Both vegetables go surprising well together in this simple dish, try it and let me know how it turns out.

We will need:-

  • a 1/4 head of cabbage, roughly chopped.
  • 1 medium eggplant, sliced.
  • 1 sliced onion.
  • 3 chopped garlic cloves.
  • 1 tbsp tomato paste.
  • 1 tbsp cooking oil.
  • Salt and pepper to taste.
  • Spices : 1/4 tsp ground tumeric, mixed spice blend and some dried basil.

Method.

To avoid bitterness from your eggplant, slice and soak in salted water first and let it sit as you prepare the other ingredients.

Heat your saucepan and the oil, then the onion and let it cook a bit till it starts to turn translucent before adding the chopped garlic.

Cook it well, then add the spices and tomato paste, mixing well to avoid burning. You can reduce heat and add a tablespoon of water so they can cook but not burn.

Rinse off your eggplant and pat dry on kitchen towel, before adding to the pan. Let the eggplant cook on high for 5-8 minutes, then add the cabbage.

Mix well and check seasoning, let fry till just beginning to soften, remove from heat and serve hot.

The eggplant is crispy at the edges, well cooked, not bitter and adds a meaty texture to the dish. The cabbage is cooked but still a bit crunchy and well coated and flavoured with the spices.

You can sprinkle some chilli or cayenne too for an extra kick.

This simple vegetable fry is tasty, healthy, colourful and filling. It is delicious enough to have on its own, as a filling for a hot chapati wrap, with rice for the kids’ lunchboxes, as side dish for dinner, or as a simple and quick lunch dish.

Try it and let me know what you think of it.

Love,

Wanjoro.