TEACHING SWAHILI TO KIDS IN MY SWAZI HOME | COOKING KENYAN BEANS FOR MY SWAZI FAMILY | A FULL DAY

red kidney beans

🥗Healthier: black beans

💰Cheaper: pinto beans

Pinto beans are often less expensive and still provide good protein.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil is healthier, while sunflower oil is usually cheaper.

Soak red kidney beans in water overnight.

Drain and rinse the beans before cooking.

Boil the beans in fresh water until tender, about 45-60 minutes.

In a separate pan, heat vegetable oil over medium heat until shimmering.

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

Stir in minced garlic and cook for an additional minute until fragrant.

Add diced tomatoes and cook until softened, about 5-7 minutes.

Incorporate chopped green bell pepper and carrots, cooking for another 5 minutes.

Add the cooked beans to the vegetable mixture and stir to combine.

Season with salt, black pepper, and lime juice to taste.

Garnish with chopped coriander before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary