Lunches
Ibiharage n’Umuceri (Beans and Rice)
Ingredients
- - 400 g (2 cups) dried red kidney beans, soaked overnight
- - 2 tbsp vegetable oil
- - 1 onion, finely chopped
- - 2 tomatoes, chopped
- - 2 garlic cloves, minced
- - 1 tsp salt
- - 1/2 tsp ground black pepper
- - 300 g (1 1/2 cups) white rice
- - 600 ml (2 1/2 cups) water, for the rice
Method
- Drain the soaked beans and place them in a large pot, cover with fresh water and bring to a boil.
- Simmer for 60-75 minutes until tender, topping up water as needed, then drain and reserve 250 ml (1 cup) of the cooking liquid.
- In the same pot, heat the oil and sauté the onion until soft and golden, about 5 minutes.
- Add the garlic and tomatoes and cook for 5 minutes until the tomatoes break down.
- Return the cooked beans to the pot with the reserved cooking liquid, salt and pepper, and simmer uncovered for 15 minutes until thickened.
- Meanwhile, rinse the rice, combine with the water in a saucepan, bring to a boil, then cover and simmer on low heat for 15-18 minutes until fluffy.
- Serve the beans spooned generously over the rice.
Introduction: This simple but deeply loved combination of stewed red kidney beans and steamed rice is the most common midday meal in Burundi, eaten by farmers, schoolchildren and office workers alike.
Cultural Background: This simple but deeply loved combination of stewed red kidney beans and steamed rice is the most common midday meal in Burundi, eaten by farmers, schoolchildren and office workers alike. Beans are one of the country's most important crops, and the dish is prized for being filling, affordable and nourishing.
Tips: Soaking the beans overnight cuts the cooking time significantly and improves digestibility. A splash of red palm oil added at the end gives an authentic golden colour and flavour.
Variations: Add chopped spinach or amaranth greens to the beans for extra nutrients. For a heartier version, stir in cooked, shredded beef or goat meat. Already vegan as written.
Storage: Refrigerate in an airtight container for up to 4 days; freeze the bean stew for up to 3 months.
Reheating: Reheat in a saucepan over medium-low heat with a splash of water, stirring occasionally, until piping hot.
Nutrition: Approx. 420 kcal, 15 g protein, 78 g carbohydrate, 6 g fat per serving (based on 6 servings).
FAQs:
Q: Can I use canned beans?
A: Yes, use 3 x 400 g cans of drained kidney beans and skip the initial boiling step, simmering them in the tomato base for 20 minutes instead.
Q: Is this dish naturally vegan?
A: Yes, as written it is fully plant-based.