Posho and Beans (Ugandan Maize Meal with Stewed Beans)
In short: A stiff maize meal porridge served with beans simmered in onion and tomato sauce. The filling, budget-friendly meal many Ugandans eat every day. It takes about 2 h 25 min in total and makes 6 servings.
- Prep
- 25 min
- Cook
- 2 h
- Resting
- 8 h
- Total
- 2 h 25 min
- Servings
- 6
- Difficulty
- Easy
- Calories
- 440 kcal
Posho and beans is the everyday meal of Uganda, from school canteens to family kitchens. Posho is maize meal stirred into boiling water until it forms a stiff, smooth, pale mound that you cut with a spoon or pinch off by hand. The beans, cooked slowly with onion, tomato and a little oil, make a thick, savory sauce for it. It is cheap, filling and high in protein and fiber, and every household has its own way with the beans.
Instructions
- Cover the beans with plenty of cold water and soak for 8 hours or overnight. Drain and rinse.
- Put the beans in a large pot with fresh water to cover by 5 cm (2 in). Bring to a full rolling boil and boil hard for 10 minutes, then lower the heat, cover and simmer for 60 to 90 minutes, until very soft. Do not add salt yet.
- Meanwhile, heat the oil in a pan over medium heat. Cook the onions for 8 minutes until golden, then add the garlic, carrot and bell pepper for 3 minutes. Add the tomatoes and black pepper and cook for 8 minutes, until pulpy.
- Stir the tomato mixture and the salt into the beans. Simmer uncovered for 20 minutes, mashing a few beans against the side of the pot to thicken the sauce. Add hot water if it gets too thick, and stir in the coriander.
- Make the posho: bring 500 ml (2 cups) of the water and the salt to a boil in a heavy pot. Whisk 100 g (2/3 cup) of the maize meal with the remaining 250 ml (1 cup) of cold water, stir it into the boiling water and cook for 3 minutes, until it thickens into a thin porridge.
- Lower the heat. Add the rest of the maize meal in handfuls, beating hard with a wooden spoon after each addition, until a stiff, smooth dough forms.
- Cover and cook on very low heat for 5 minutes, then beat and press the dough against the side of the pot for 2 minutes, until it is smooth and firm and no floury taste remains.
- Shape the posho into rounded mounds with a wet spoon and serve at once, with the beans spooned alongside.
Tips
- Never skip the 10-minute hard boil for red kidney beans. It destroys a natural toxin found in raw and undercooked beans, and a slow cooker alone does not get hot enough.
- To keep posho smooth, add the meal gradually and beat out lumps as you go. If it is too stiff, add a splash of hot water. If it is too soft, cook it a minute longer.
Questions and answers
What is posho?
Posho is the Ugandan name for a stiff porridge of maize meal and water, similar to ugali, cooked until firm enough to shape and eaten with a sauce.
Can I use canned beans?
Yes. Use 2 cans of 400 g (14 oz), drained and rinsed, and simmer them in the tomato sauce for 20 minutes. Skip the soaking and boiling.
What makes Ugandan-style beans taste good?
Slow cooking, well-browned onions and ripe tomatoes. Many cooks also mash a few beans into the sauce for a thicker, smoother body.
How long does it take to make Posho and Beans (Ugandan Maize Meal with Stewed Beans)?
About 2 h 25 min in total: 25 min of preparation and 2 h of cooking.
How many calories are in Posho and Beans (Ugandan Maize Meal with Stewed Beans)?
About 440 kcal per serving, with 15 g of protein, 75 g of carbohydrates and 9 g of fat. These values are estimates.
Nutrition per serving
| Calories | 440 kcal |
|---|---|
| Protein | 15 g |
| Carbohydrates | 75 g |
| Fat | 9 g |
| Fiber | 17 g |
| Sugar | 7 g |
| Sodium | 575 mg |
Estimated values, calculated from the ingredients.
