5 must-try kidney bean dishes
What's the story
Kidney beans are a staple in most African cuisines, thanks to their versatility and nutritional value. Rich in protein and fiber, these beans are used in a number of traditional dishes across the continent. From stews to salads, each dish highlights the unique culinary traditions of different regions. Here are five African kidney bean dishes that showcase the continent's diverse flavors and cooking techniques.
Dish 1
Nigerian red bean porridge
Nigerian red bean porridge is a comforting dish made with kidney beans, rice, and spices. The dish is usually cooked until the beans are soft and the rice is tender. Palm oil, onions, and spices like thyme or bay leaves are added to enhance the flavor. This porridge is commonly eaten as a breakfast or lunch option in many Nigerian households.
Dish 2
Ghanaian red red stew
Red red stew is a popular Ghanaian dish that combines kidney beans with tomatoes, onions, and spices. The name red red comes from the rich red color of the stew due to tomatoes and palm oil. The dish is usually served with fried plantains or rice, making it a hearty meal that highlights West African flavors.
Dish 3
Ethiopian misir wot with kidney beans
Misir wot is an Ethiopian lentil stew that has been adapted to include kidney beans for added texture and nutrition. The stew is flavored with berbere spice mix—a blend of chili peppers, garlic, ginger, and other spices—and simmered until thickened. Served over injera or rice, this dish offers a taste of Ethiopian cuisine's rich culinary heritage.
Dish 4
Ugandan kidney bean curry
Ugandan curry uses kidney beans as its base ingredient along with coconut milk for creaminess. Tomatoes, onions, garlic, ginger paste, turmeric powder, cumin seeds, coriander powder, salt, pepper, and fresh coriander leaves are added to make it aromatic. This flavorful curry goes well with steamed rice or chapati bread, making it an ideal choice for those who love spicy yet satisfying meals.
Dish 5
Tanzanian kidney bean salad
Tanzanian salad mixes cooked kidney beans with fresh vegetables such as tomatoes, cucumbers, bell peppers, onions, lemon juice, olive oil, salt, and pepper. This refreshing salad can be served as an appetizer or side dish at any meal. It highlights how versatile these legumes can be when paired with vibrant produce from local markets across Tanzania's regions.