Ibihaza (Rwandan Pumpkin and Bean Stew)
In short: Soft beans and sweet pumpkin simmered with onion and tomato until thick and creamy. A filling, everyday Rwandan stew. It takes about 2 h in total and makes 4 servings.
- Prep
- 20 min
- Cook
- 1 h 40 min
- Resting
- 8 h
- Total
- 2 h
- Servings
- 4
- Difficulty
- Easy
- Calories
- 345 kcal
Ibihaza is the Kinyarwanda word for pumpkin, and also the name of the stew where pumpkin and beans share a pot. Beans are cooked until soft, then simmered with fried onion and tomato and big pieces of pumpkin that fall apart and thicken the sauce. It is a humble, inexpensive meal made at lunchtime in Rwandan homes, and it tastes sweet, earthy and mild. Serve it with rice, boiled cassava or plantain.
Instructions
- Put the beans in a large pot with fresh water to cover by 5 cm (2 in). Bring to a hard boil for 10 minutes, skimming any foam.
- Lower the heat, partly cover and simmer for 45 to 60 minutes until the beans are nearly tender, adding hot water if needed to keep them covered.
- Heat the oil in a pan over medium heat. Cook the onion for 6 minutes until golden, then add the garlic and tomatoes and cook for 8 minutes until thick.
- Stir the tomato mixture into the beans. Add the pumpkin, salt and pepper, and enough hot water to just cover everything.
- Simmer partly covered for 20 to 25 minutes, until the pumpkin is tender and the beans are soft.
- Mash a few pieces of pumpkin against the side of the pot to thicken the stew. Taste for salt and serve hot.
Tips
- Boil raw kidney beans hard for the full 10 minutes in step 1 to destroy a natural toxin. Do not use a slow cooker for the first boil.
- Pumpkin cooks faster than beans, so add it only after the beans are nearly tender. Butternut or hokkaido squash work well too.
Questions and answers
Can I use canned beans?
Yes. Use 3 cans, drained, and skip steps 1 and 2. Simmer the stew with 250 ml of water for 25 minutes.
Is ibihaza sweet?
Gently. The pumpkin adds sweetness, but the onion, tomato and beans keep it savory. A fresh chili sauce on the side balances it.
Can I freeze ibihaza?
Yes. Freeze in portions for up to 3 months and reheat with a splash of water.
How long does it take to make Ibihaza (Rwandan Pumpkin and Bean Stew)?
About 2 h in total: 20 min of preparation and 1 h 40 min of cooking.
How many calories are in Ibihaza (Rwandan Pumpkin and Bean Stew)?
About 345 kcal per serving, with 16 g of protein, 52 g of carbohydrates and 8 g of fat. These values are estimates.
Nutrition per serving
| Calories | 345 kcal |
|---|---|
| Protein | 16 g |
| Carbohydrates | 52 g |
| Fat | 8 g |
| Fiber | 14 g |
| Sugar | 10 g |
| Sodium | 730 mg |
Estimated values, calculated from the ingredients.
