Botswana Beef and Bean Stew with Pap is a traditional and hearty dish from Botswana, featuring a savory stew made with beef or lamb, kidney beans, and vegetables, all served over a bed of pap, a staple cornmeal porridge. Popular during family gatherings and special occasions, this dish reflects Botswana’s rich culinary traditions, using locally sourced ingredients to create a nourishing and comforting meal. Especially enjoyed during colder weather, it provides warmth, sustenance, and an energy-boosting experience.
Ingredients
For the Stew:
- 1 lb beef or lamb, cut into bite-sized pieces
- 1 can kidney beans, drained and rinsed
- 1 onion, diced
- 1 green pepper, diced
- 2 cloves garlic, minced
- 2 tomatoes, diced
- 2 tbsp tomato paste
- 2 cups water
- 1 tsp salt
- 1 tsp black pepper
- 1 tsp paprika
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tbsp vegetable oil
For the Pap:
- 2 cups maize meal
- 4 cups water
Instructions
1. Prepare the Stew:
- Heat vegetable oil in a large pot over medium heat. Sauté the onion, green pepper, and garlic until the onion is translucent.
- Add the beef or lamb and cook until browned on all sides.
- Stir in the diced tomatoes, tomato paste, salt, black pepper, paprika, cumin, and coriander. Mix well.
- Pour in the water, bring to a boil, then reduce heat and simmer for 30 minutes, or until the meat is tender.
- Add the kidney beans and simmer for an additional 10-15 minutes.
2. Make the Pap:
- Bring 4 cups of water to a boil in a separate pot.
- Gradually add maize meal to the boiling water, stirring continuously to avoid lumps.
- Reduce heat to low and cook for 20-25 minutes, stirring occasionally, until the pap thickens and pulls away from the sides of the pot.
3. Serve:
- Spoon a generous portion of pap onto a plate and top with the beef and bean stew.
Nutrition Value:
1. Beef or Lamb (1 lb):
- Calories: 800 (for beef), 700 (for lamb)
- Carbohydrates: 0 g
- Protein: 60 g
- Fat: 60 g (for beef), 70 g (for lamb)
- Sodium: 75 mg
- Cholesterol: 200 mg
- Vitamins: B12 (high), B6, niacin
- Minerals: Iron (high), zinc, phosphorus
- Nutritional Benefit: High in protein and iron, supports muscle growth, and provides essential nutrients for energy and overall health.
2. Kidney Beans (1 can):
- Calories: 210
- Carbohydrates: 36 g
- Protein: 13 g
- Fat: 1 g
- Sodium: 360 mg
- Cholesterol: 0 mg
- Vitamins: Folate, B1
- Minerals: Iron, potassium, magnesium
- Nutritional Benefit: High in protein and fiber, aids digestion, supports heart health, and helps regulate blood sugar levels.
3. Onion (1 medium):
- Calories: 45
- Carbohydrates: 11 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 5 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, B6
- Minerals: Manganese, calcium, potassium
- Nutritional Benefit: Provides antioxidants and vitamins that support immune function and overall health.
4. Green Pepper (1 medium):
- Calories: 25
- Carbohydrates: 6 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 3 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, A
- Minerals: Potassium, folate
- Nutritional Benefit: Rich in vitamins A and C, supports immune function and skin health.
5. Garlic (2 cloves):
- Calories: 10
- Carbohydrates: 2 g
- Protein: 0.5 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, B6
- Minerals: Manganese, calcium
- Nutritional Benefit: Known for its anti-inflammatory and immune-boosting properties, supports cardiovascular health.
6. Tomatoes (2 medium):
- Calories: 40
- Carbohydrates: 9 g
- Protein: 2 g
- Fat: 0 g
- Sodium: 10 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, A
- Minerals: Potassium, folate
- Nutritional Benefit: High in antioxidants and vitamins, supports heart health and skin.
7. Tomato Paste (2 tbsp):
- Calories: 30
- Carbohydrates: 7 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 20 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, A
- Minerals: Potassium
- Nutritional Benefit: Concentrated source of nutrients and antioxidants, enhances flavor and nutritional profile of dishes.
8. Water (2 cups):
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Essential for hydration, cooking, and nutrient absorption.
9. Salt (1 tsp):
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 2300 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: Sodium
- Nutritional Benefit: Enhances flavor but should be used in moderation to avoid excessive sodium intake.
10. Black Pepper (1 tsp):
- Calories: 6
- Carbohydrates: 1.5 g
- Protein: 0.2 g
- Fat: 0.1 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin K
- Minerals: Iron, manganese
- Nutritional Benefit: Provides antioxidants and supports digestion.
11. Paprika (1 tsp):
- Calories: 6
- Carbohydrates: 1 g
- Protein: 0.3 g
- Fat: 0.3 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin A
- Minerals: Iron
- Nutritional Benefit: Adds flavor and color, contains antioxidants, and supports immune health.
12. Ground Cumin (1 tsp):
- Calories: 8
- Carbohydrates: 1 g
- Protein: 0.4 g
- Fat: 0.5 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C
- Minerals: Iron, manganese
- Nutritional Benefit: Adds flavor and has antioxidant properties.
13. Ground Coriander (1 tsp):
- Calories: 5
- Carbohydrates: 1 g
- Protein: 0.2 g
- Fat: 0.3 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C
- Minerals: Iron, manganese
- Nutritional Benefit: Enhances flavor, provides antioxidants, and supports digestion.
14. Vegetable Oil (1 tbsp):
- Calories: 120
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 14 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin E
- Minerals: None
- Nutritional Benefit: Provides essential fatty acids and vitamins, contributes to energy.
15. Maize Meal (2 cups):
- Calories: 480
- Carbohydrates: 96 g
- Protein: 12 g
- Fat: 2 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: B vitamins
- Minerals: Iron, magnesium, phosphorus
- Nutritional Benefit: Provides energy, supports digestive health, and offers essential vitamins and minerals.
16. Water (4 cups):
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Essential for hydration and cooking, facilitates the preparation of maize meal.
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