How to cook Delicious Healthy Bean Stew | Bhinzi Recipe! | Zim Food Network

peanut butter

🥗Healthier: almond butter

💰Cheaper: sunflower seed butter

Sunflower seed butter is often less expensive and provides a similar texture.

chicken or beef

🥗Healthier: tofu

💰Cheaper: canned beans

Canned beans are a cost-effective protein source that can be used in place of meat.

Wash and chop the pumpkin leaves into small pieces.

Heat vegetable oil in a pot over medium heat.

Add chopped onions and sauté until translucent, about 5 minutes.

Stir in minced garlic and grated ginger, cooking until fragrant, about 1 minute.

Add chopped tomatoes and cook until softened, about 5 minutes.

Mix in peanut butter until well combined with the tomato mixture.

Pour in vegetable broth and bring to a simmer.

Add the pumpkin leaves and stir to combine.

Season with salt, black pepper, coriander, cumin, and chili powder to taste.

If using, add chopped chicken or beef and cook until the meat is tender, about 20 minutes.

Simmer the stew for an additional 10-15 minutes, allowing flavors to meld.

Adjust seasoning as needed, adding lemon juice before serving.

Serve hot with sadza or rice.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens