Ibiharage (Burundi)

May 16, 2023May 16, 20230 21

Ibiharage (Burundi) recipe for a hearty meal

by The Chefin Beans

Prep

70 min

Cook

120 min

Ready In

190 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

305

Sugar

Fat

18g

Ibiharage is a traditional dish from Burundi, often served with rice or ugali. It is a staple food in many African households and is enjoyed for its simplicity and nutritional value. This recipe combines navy beans, onion, garlic, and berbere spice to create a filling and flavorful meal that can be enjoyed any time of day. It is perfect for those looking for a budget-friendly and wholesome meal that can be made in large batches and frozen for later use.

Instructions

1.	Soak the navy beans in boiling water for 1 hour and drain.
2.	Heat the cooking oil in a large pot and fry the onions and garlic until softened and lightly golden.
3.	Add the berbere spice and stir well.
4.	Add the drained navy beans and salt to the onion mixture.
5.	Cover with water and bring to the boil. Reduce heat and simmer uncovered for 1.5 - 2 hours, or until the beans are tender.

PROS

Ibiharage is a delicious and filling meal that is easy to make and affordable.

It is hearty and nutritious, making it a great option for vegetarians and meat lovers alike.

CONS

Navy beans can cause bloating and gas, so it is important to soak them properly before cooking.
The high salt content in this recipe may not be suitable for those on a low sodium diet.

HEALTH & BENEFITS

Navy beans are rich in protein, fiber, and iron, making them a great addition to a healthy diet.
They may help to lower cholesterol levels and reduce the risk of heart disease and diabetes.

	12 ounces white navy beans
	boiling water
	1/2 cup cooking oil
	3 large onions , sliced
	1 garlic clove , crushed
	1 teaspoon berbere mixed spice
	2 teaspoons salt