Maharagwe (Red Beans)

May 16, 2023May 16, 20230 5
Maharagwe (Red Beans) Recipe
in Beans

Prep

8h 15 min

Cook

1h 15 min

Ready In

10h 30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cups dried red kidney beans , soaked in water overnight
1 -2 cup coconut milk or 1 -2 cup whole milk
2 -4 tablespoons sugar
1/4 teaspoon ground cardamom ( or a few small pieces of cinnamon )
1 teaspoon salt
2 onions , chopped ( optional )
2 tomatoes , chopped ( optional )
1 sweet pepper , chopped ( optional )
2 garlic cloves , crushed and chopped ( optional )
1 teaspoon mild curry powder ( optional )
1 small chili pepper , cleaned and chopped ( optional )

Nutrision Information

Servings Per Recipe
4
Calories
218
Sugar
12g
Fat
8g
Maharagwe (Red Beans) is a well-known Kenyan North Kom African dish. It's a popular meal among many Kenyan communities, including the Kikuyu, Luhya, Kisii, and Luo. Its flavorful taste makes it one of the most enjoyable and healthy meals to prepare. The recipe is straightforward and does not require many ingredients, making it an ideal dish to prepare for large gatherings or for individuals seeking healthy and tasty food options.

Instructions

1.Rinse the soaked beans and place them in a large pot with 5 cups of water.
2.Bring the water to a boil over high heat, reduce the heat to low and simmer, covered, for 45-60 minutes, or until the beans are tender.
3.Mash some of the bean to thicken the sauce.
4.Add the coconut milk or whole milk, sugar, cardamom, and salt and stir well. Simmer, uncovered, for another 20-30 minutes, or until the sauce has thickened and the flavors have melded together.
5.While the beans are cooking, sauté the onions, tomatoes, sweet pepper, garlic, curry powder, and chili pepper (if using) in a little oil in a separate pan until they are soft and fragrant.
6.Add the onion mixture to the beans and simmer for an additional 10-15 minutes, or until the vegetables have softened and the flavors have infused the beans.

PROS

Maharagwe (Red Beans) are a great source of protein, fiber, and essential nutrients making them an ideal food for a healthy diet.

They have a delicious and creamy texture, perfect as sauce or pairs perfectly with rice and chapati.

CONS

Too much consumption of legumes like red kidney beans may cause digestive system problems such as gas, bloating, and diarrhea in some people.

They may also cause severe allergic reactions in some individuals.

HEALTH & BENEFITS

Red beans are great for the heart as they contain potassium and magnesium that helps the heart function properly. They also reduce the risk of cancer, diabetes, and obesity as they are rich in antioxidants and dietary fibers which are essential in promoting a healthy diet.

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