Indulge in the rich flavors of Kenya with Maharagwe, a traditional dish that features red kidney beans simmered in creamy coconut milk and aromatic spices. This hearty and nutritious meal is a staple in Kenyan cuisine, loved for its satisfying taste and comforting warmth. Experience a taste of East Africa with every spoonful of this savory delight.

Here's a simple recipe for Kenya Maharagwe:

Ingredients:

 - 2 cups dried red kidney beans, soaked overnight

 - 1 can (400ml) coconut milk

 - 1 large onion, finely chopped

 - 2 tomatoes, chopped

 - 3 cloves of garlic, minced

 - 1 tablespoon grated ginger

 - 1 teaspoon turmeric powder

 - 1 teaspoon cumin powder

 - 1 teaspoon coriander powder

 - 1/2 teaspoon chili powder (adjust to taste)

 - Salt and pepper to taste

 - Fresh cilantro for garnish

 - Cooked rice, for serving

Instructions:

1- Drain and rinse the soaked kidney beans. In a large pot, add the kidney beans and enough water to cover them. Bring to a boil, then reduce heat and simmer for about 45 minutes to 1 hour, or until the beans are tender. Drain and set aside.

2- In the same pot, heat some oil over medium heat. Add the onions and sauté until they are soft and translucent, about 5 minutes.

3- Add the garlic, ginger, turmeric, cumin, coriander, and chili powder. Cook for another minute, stirring constantly.

4- Stir in the chopped tomatoes and cook for another 5 minutes, or until the tomatoes are soft and pulpy.

5- Add the cooked kidney beans and coconut milk to the pot. Stir well to combine.

6- Season with salt and pepper, then bring the mixture to a simmer. Let it cook for another 10-15 minutes, stirring occasionally, until the flavors have melded together and the sauce has thickened slightly.

7- Serve the Maharagwe hot over cooked rice, garnished with fresh cilantro. Enjoy!

Nutritional Values:

Here's the approximate nutritional values for the main ingredients in Kenya Maharagwe, based on typical values:

2 Cups Dried Red Kidney Beans (Soaked Overnight):

  - Calories: 450 kcal

  - Fat: 1.8 g

  - Carbohydrates: 90 g

  - Protein: 30 g

Benefits: Kidney beans are rich in plant-based protein, fiber, and essential nutrients like iron and potassium. They support heart health, improve digestion, and help regulate blood sugar levels.

1 Can (400ml) Coconut Milk:

  - Calories: 720 kcal

  - Fat: 72 g

  - Carbohydrates: 8 g

  - Protein: 6 g

Benefits: Coconut milk adds a creamy texture and healthy fats, including medium-chain triglycerides (MCTs). It supports brain function, boosts metabolism, and adds flavor to the dish.

1 Large Onion, Finely Chopped:

  - Calories: 45 kcal

  - Fat: 0 g

  - Carbohydrates: 11 g

  - Protein: 1 g

Benefits: Onions provide antioxidants, support heart health, and add depth of flavor. They have anti-inflammatory properties and can help regulate blood sugar levels.

2 Tomatoes, Chopped:

  - Calories: 44 kcal

  - Fat: 0 g

  - Carbohydrates: 10 g

  - Protein: 2 g

Benefits: Tomatoes are rich in vitamins C and A, potassium, and lycopene. They support heart health, enhance immune function, and may reduce the risk of certain cancers.

3 Cloves of Garlic, Minced:

  - Calories: 13 kcal

  - Fat: 0 g

  - Carbohydrates: 3 g

  - Protein: 0.6 g

Benefits: Garlic has antibacterial and antiviral properties, supports heart health, and may help regulate blood pressure and cholesterol levels.

1 Tablespoon Grated Ginger:

  - Calories: 5 kcal

  - Fat: 0 g

  - Carbohydrates: 1 g

  - Protein: 0.1 g

Benefits: Ginger has anti-inflammatory and antioxidant properties, aids digestion, and may help alleviate nausea and improve immune function.

1 Teaspoon Turmeric Powder:

  - Calories: 8 kcal

  - Fat: 0.2 g

  - Carbohydrates: 1.4 g

  - Protein: 0.3 g

Benefits: Turmeric contains curcumin, which has strong anti-inflammatory and antioxidant properties. It supports joint health and may improve brain function.

1 Teaspoon Cumin Powder:

  - Calories: 8 kcal

  - Fat: 0.5 g

  - Carbohydrates: 1.1 g

  - Protein: 0.4 g

Benefits: Cumin aids digestion, supports immune function, and has antioxidant properties. It adds a warm, earthy flavor to the dish.

1 Teaspoon Coriander Powder:

  - Calories: 6 kcal

  - Fat: 0.3 g

  - Carbohydrates: 1 g

  - Protein: 0.3 g

Benefits: Coriander has anti-inflammatory and antioxidant properties, supports digestion, and adds a mild, citrusy flavor to the dish.

1/2 Teaspoon Chili Powder (Adjust to Taste):

  - Calories: 8 kcal

  - Fat: 0.4 g

  - Carbohydrates: 1.5 g

  - Protein: 0.4 g

Benefits: Chili powder contains capsaicin, which can boost metabolism and improve circulation. It adds heat and depth of flavor to the dish.

Salt and Pepper to Taste:

  - Calories: Negligible

  - Fat: 0 g

  - Carbohydrates: 0 g

  - Protein: 0 g

Benefits: Salt enhances flavor; pepper contains antioxidants and may aid digestion.

Fresh Cilantro for Garnish:

  - Calories: 1 kcal

  - Fat: 0 g

  - Carbohydrates: 0.2 g

  - Protein: 0.1 g

Benefits: Cilantro adds a fresh flavor and is high in vitamins A, C, and K. It supports digestion and has antioxidant properties.

Cooked Rice, for Serving:

  - Calories: 210 kcal (per cup of cooked rice)

  - Fat: 0.2 g

  - Carbohydrates: 45 g

  - Protein: 4 g

Benefits: Rice provides energy through carbohydrates and complements the dish, making it a complete meal.

Please note that these values are approximate and can vary based on the specific brands and quantities of ingredients used.