Discover the authentic taste of Ibihaza, a traditional stew combining beans and maize. This hearty dish is simmered to perfection, offering a nutritious and flavorful meal. Perfect for family dinners or gatherings, Ibihaza is a simple yet delicious recipe that showcases the richness of African cuisine. Follow our easy step-by-step guide to make this comforting stew from scratch.

Ingredients:

- 2 cups dried beans (such as kidney or black beans)

- 2 cups maize (corn) kernels (fresh or frozen)

- 1 large onion, finely chopped

- 2 garlic cloves, minced

- 1 large tomato, chopped

- 1 green bell pepper, diced

- 2 tablespoons vegetable oil

- 1 teaspoon paprika

- 1 teaspoon ground cumin

- 1 teaspoon dried thyme

- Salt and black pepper to taste

- 4 cups vegetable broth or water

- 1 bay leaf

Instructions:

Prepare the Beans:

  - Rinse the dried beans under cold water. Soak them overnight in a large bowl of water. Drain and rinse before cooking.

Cook the Beans:

  - In a large pot, add the soaked beans and enough water to cover them by a couple of inches. Bring to a boil, then reduce heat and simmer for about 1-1.5 hours or until beans are tender. Drain and set aside.

Prepare the Stew Base:

  - Heat vegetable oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes.

  - Add the minced garlic, diced green bell pepper, and chopped tomato. Cook for another 5 minutes, stirring occasionally.

Add Spices and Maize:

  - Stir in the paprika, ground cumin, dried thyme, salt, and black pepper. Cook for 2 minutes to release the spices' flavors.

  - Add the maize kernels and cook for an additional 5 minutes, stirring occasionally.

Combine and Simmer:

  - Add the cooked beans to the pot, along with the vegetable broth or water and the bay leaf. Bring the mixture to a boil, then reduce heat and let it simmer for 20-30 minutes, allowing the flavors to meld together.

Final Touches:

  - Remove the bay leaf before serving. Adjust seasoning with salt and pepper if needed.

Serve:

  - Ladle the Ibihaza into bowls and enjoy hot. It pairs well with rice or crusty bread for a complete meal.

Enjoy the rich and hearty flavors of Ibihaza, a delightful stew that brings together the goodness of beans and maize in a comforting dish.

Nutritional Values

Dried Beans (2 cups)

  - About 225 calories

  - 0.9 grams of fat

  - 40 grams of carbohydrates

  - 15 grams of protein

Benefits: Excellent source of plant-based protein, fiber, and essential nutrients like iron, magnesium, and folate. Supports digestive health, stabilizes blood sugar levels, and aids in muscle repair.

Maize (2 cups)

  - About 132 calories

  - 1.5 grams of fat

  - 30 grams of carbohydrates

  - 4 grams of protein

Benefits: Provides energy through carbohydrates, and contains vitamins B and C, fiber, and antioxidants. Supports energy production and digestive health.

Onion (1 large, finely chopped)

  - About 44 calories

  - 0.1 grams of fat

  - 10 grams of carbohydrates

  - 1 gram of protein

Benefits: Rich in antioxidants and compounds with anti-inflammatory properties. Supports immune health and cardiovascular health.

Garlic (2 cloves, minced)

  - About 5 calories

  - 0 grams of fat

  - 1 gram of carbohydrates

  - 0.2 grams of protein

Benefits: Contains allicin, which has anti-inflammatory and antioxidant properties. Supports immune function and cardiovascular health.

Tomato (1 large, chopped)

  - About 22 calories

  - 0.2 grams of fat

  - 5 grams of carbohydrates

  - 1 gram of protein

Benefits: Rich in vitamins C and A, potassium, and lycopene, an antioxidant. Supports skin health, immune function, and may reduce the risk of certain cancers.

Green Bell Pepper (1 large, diced)

  - About 31 calories

  - 0.3 grams of fat

  - 7 grams of carbohydrates

  - 1 gram of protein

Benefits: High in vitamins A and C, antioxidants, and dietary fiber. Supports immune health and skin health.

Vegetable Oil (2 tablespoons)

  - About 120 calories

  - 14 grams of fat

  - 0 grams of carbohydrates

  - 0 grams of protein

Benefits: Provides essential fatty acids. Opt for healthier oils when possible.

Paprika (1 teaspoon)

  - About 6 calories

  - 0.3 grams of fat

  - 1 gram of carbohydrates

  - 0.3 grams of protein

Benefits: Contains antioxidants and adds flavor without added salt. May support immune health and have anti-inflammatory effects.

Ground Cumin (1 teaspoon)

  - About 8 calories

  - 0.4 grams of fat

  - 1 gram of carbohydrates

  - 0.4 grams of protein

Benefits: Aids in digestion and adds flavor. Contains antioxidants and may improve digestion and metabolism.

Dried Thyme (1 teaspoon)

  - About 3 calories

  - 0.1 grams of fat

  - 0.7 grams of carbohydrates

  - 0.1 grams of protein

Benefits: Contains essential oils with antimicrobial properties. Adds flavor and may support immune health.

Salt (to taste)

  - About 0 calories

  - 0 grams of fat

  - 0 grams of carbohydrates

  - 0 grams of protein

Benefits: Enhances flavor. Use in moderation to manage sodium intake.

Black Pepper (to taste)

  - About 6 calories

  - 0.3 grams of fat

  - 1 gram of carbohydrates

  - 0.3 grams of protein

Benefits: Contains piperine, which may enhance nutrient absorption and metabolism.

Vegetable Broth (4 cups)

  - About 15 calories

  - 0 grams of fat

  - 3 grams of carbohydrates

  - 1 gram of protein

Benefits: Adds flavor and nutrients without many calories. Can be a good source of vitamins and minerals depending on its preparation.

Bay Leaf (1)

  - About 2 calories

  - 0.1 grams of fat

  - 0.4 grams of carbohydrates

  - 0 grams of protein

Benefits: Adds flavor and may have digestive and anti-inflammatory benefits.

This bean and corn stew is a nutritious and hearty dish. It combines protein-rich beans with fiber and vitamins from vegetables, creating a balanced and flavorful meal. The spices and seasonings enhance taste while providing additional health benefits.