Nyemba (Malawian Bean Stew with Tomato and Onion)
Local name: Ndiwo za nyemba
In short: Dried beans simmered until soft, then cooked down with fried onion, tomato and a little chili into a thick relish to serve beside nsima. It takes about 1 h 55 min in total and makes 4 servings.
- Prep
- 15 min
- Cook
- 1 h 40 min
- Resting
- 8 h
- Total
- 1 h 55 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 355 kcal
Beans are one of the most common relishes, or ndiwo, in Malawian homes. They are cooked slowly until soft, then simmered with fried onion, tomato and a green chili until the broth turns thick and a few beans break down into it. The dish is plain on purpose, made to be scooped up with nsima. It is cheap, filling and tastes even better the next day.
Instructions
- Put the soaked beans in a large pot with fresh water to cover by 5 cm (2 in). Bring to a hard boil and boil for 10 minutes, skimming any foam.
- Lower the heat, partly cover and simmer for 60 to 75 minutes until the beans are completely soft, adding hot water if they start to look dry.
- Heat the oil in a pan over medium heat. Cook the onions for 6 minutes until golden, then add the garlic and chili for 1 minute.
- Add the tomatoes and cook for 8 minutes until they collapse into a thick sauce.
- Tip the sauce into the beans with the salt. Mash a ladleful of beans against the side of the pot to thicken the broth.
- Simmer uncovered for 15 minutes, stirring now and then, until the stew is thick and spoonable. Taste for salt and serve hot with nsima.
Tips
- Boil raw kidney beans hard for the full 10 minutes in step 1. This destroys a natural toxin that can cause stomach upset.
- Short on time? Use 3 cans of cooked beans, drained, and simmer them in the sauce for 20 minutes with 250 ml water.
Questions and answers
Do I have to soak the beans?
Soaking shortens the cooking time and helps beans cook evenly. Without it, plan for at least 30 minutes more simmering.
Can I freeze the bean stew?
Yes. Freeze in portions for up to 3 months and thaw overnight. Reheat with a splash of water.
What do you eat bean stew with?
Nsima is the traditional choice, but the stew is just as good with rice or boiled sweet potato.
How long does it take to make Nyemba (Malawian Bean Stew with Tomato and Onion)?
About 1 h 55 min in total: 15 min of preparation and 1 h 40 min of cooking.
How many calories are in Nyemba (Malawian Bean Stew with Tomato and Onion)?
About 355 kcal per serving, with 18 g of protein, 53 g of carbohydrates and 8 g of fat. These values are estimates.
Nutrition per serving
| Calories | 355 kcal |
|---|---|
| Protein | 18 g |
| Carbohydrates | 53 g |
| Fat | 8 g |
| Fiber | 14 g |
| Sugar | 6 g |
| Sodium | 730 mg |
Estimated values, calculated from the ingredients.
