PUMPKIN STEWED BEANS/KENYAN CUISINE

coconut milk

🥗Healthier: almond milk

💰Cheaper: water + cornstarch

Almond milk reduces calories while adding a nutty flavor.

beans

🥗Healthier: lentils

💰Cheaper: split peas

Lentils cook faster and are often less expensive.

pumpkin

🥗Healthier: butternut squash

💰Cheaper: sweet potato

Butternut squash is easier to find and has a similar texture.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil provides healthier fats.

Use unpeeled pumpkins and chop them into pieces.

Prepare about 1 kg of beans that have defrosted overnight.

Pre-boil the carrots and pumpkins until slightly tender, then remove them from heat.

Heat oil in a pan and add chopped onions, cooking until translucent.

Add 2.5 chopped tomatoes and cook until softened.

Stir in 2 tablespoons of tomato paste and mix well.

Add half a large bell pepper, chopped, and stir.

Pour in 1.5 cups of water and bring to a boil.

Add the pre-boiled pumpkins and carrots to the mixture.

Add crushed garlic and ginger just before boiling to extract flavor.

Season with half a tablespoon of sea salt and stir.

Cover and let it boil until everything is well combined.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary