Your Recipe

Maharagwe – Spiced Coconut Bean Soup

Ingredient Amount Calories
Onions 394g 158kcal
Tomatoes 400g 72kcal
Beans kidney, red 350g 1180kcal
Salt, table 5.6g 0kcal
Coconut milk 400g 920kcal
Oil, peanut, salad or cooking 27.2g 240kcal

Recipe Instructions:

Ingredients
350 gram beans
2 tablespoons oil
2 0nions
1 teaspoon salt + more to taste (you may need more if using cooked beans)
1 can (14 oz/400ml) diced tomatoes (or 2 cups diced fresh tomatoes)
1 can (14oz/400ml) full-fat premium coconut milk (not light)
chopped cilantro for garnish (optional)

To make the Maharagwe: Heat the oil in a large heavy-bottomed pot or skillet. Add the diced onions and hot pepper and cook for five minutes, until the onions are translucent.
Add the drained beans to the onions, along with the tomatoes and their juices and the coconut milk. Bring to a boil, then reduce the heat to low and cook for about 15 minutes, until the coconut milk thickens a bit and the flavours meld. The level of the sauce should come up to just cover the beans. If there's not enough liquid, add a bit of water and cook another minute or two. Taste the maharagwe, and add more salt if it needs it or more cayenne pepper if you'd like it spicier. The sauce will thicken more as it cools. Serve maharagwe hot with cooked rice, ugali (recipe below), or with the flatbread of your choice (naan, pita, chapati, roti, tortillas, etc.) to scoop up the beans

Nutrition Facts
Portion Size 263 g | ml
Amount Per Portion 428
1792
kcal
kilojoules
% Daily Value *
Total Fat 21g 27%
Saturated Fat 15g 75%
Sodium 385mg 17%
Total Carbohydrate 48g 18%
Dietary Fiber 12g 44%
Sugar 8g
Protein 16g 32%
Vitamin D 0mcg 0%
Calcium 81mg 6%
Iron 5.3mg 30%
Potassium 1222mg 26%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 28 mcg 3%
Thiamin [B1] 0.427 mg 36%
Riboflavin [B2] 0.156 mg 12%
Niacin [B3] 2.21 mg 14%
Pantothenic acid [B5] 0.717 mg 14%
Vitamin B6 0.386 mg 23%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 262.977 mcg 0%
Vitamin C 18.484 mg 21%
Vitamin D 0 mcg 0%
Vitamin E 1.307 mg 9%
Vitamin K 8.894 mcg 7%
Betaine 0.066 mg 0%
Choline 52.585 mg 10%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 48.2 g 18%
Sugars 8 g 16%
Dietary fiber 12.2 g 44%
Carbohydrate 44.5 g 0%
Net carbs 40.2g
Aminoacids
Nutrient Amount DV
Alanine 0.661 g 0%
Arginine 1.147 g 0%
Aspartic acid 1.889 g 0%
Cysteine 0.182 g 0%
Glutamic acid 2.81 g 0%
Glycine 0.614 g 0%
Histidine 0.42 g 0%
Isoleucine 0.662 g 0%
Leucine 1.196 g 0%
Lysine 1.013 g 0%
Methionine 0.232 g 0%
Phenylalanine 0.822 g 0%
Proline 0.638 g 0%
Serine 0.825 g 0%
Threonine 0.64 g 0%
Tryptophan 0.187 g 0%
Tyrosine 0.436 g 0%
Valine 0.806 g 0%
Minerals
Nutrient Amount DV
Calcium 81.08 mg 6%
Copper 0.65 mg 73%
Fluoride 3.56 mcg 0%
Iron 5.32 mg 30%
Magnesium 119.08 mg 28%
Manganese 1.42 mg 62%
Phosphorus 338.54 mg 27%
Potassium 1222.03 mg 26%
Selenium 6.33 mcg 12%
Sodium 384.7 mg 17%
Zinc 2.3 mg 21%
Other
Nutrient Amount DV
Water 173.467 g 0%
Ash 4.291 g 0%