Eswatini (Swaziland) • Africa • medium • 105 mins
Eswatini (Swaziland) Sishwala
Description
Sishwala is a traditional dish made from beans, often enjoyed as a staple food in Eswatini. It holds cultural significance as a source of sustenance and is commonly served during communal gatherings and celebrations.
Ingredients
- 2 cups dried beans (black-eyed peas or kidney beans)
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon salt
- 1 teaspoon ground black pepper
- 4 cups water
- 2 tablespoons vegetable oil
- 1 teaspoon paprika (optional)
- Fresh coriander for garnish (optional)
Instructions
- Rinse the dried beans thoroughly under cold water and soak them overnight in a large bowl.
- Drain the beans and place them in a pot with 4 cups of fresh water. Bring to a boil over medium heat.
- Reduce the heat and simmer the beans for about 1 to 1.5 hours, or until tender.
- In a separate pan, heat the vegetable oil over medium heat. Add the chopped onion and garlic, sautéing until the onion is translucent.
- Once the beans are cooked, add the sautéed onion and garlic mixture to the pot. Stir in the salt, black pepper, and paprika if using.
- Simmer for an additional 10-15 minutes to allow the flavors to meld.
- Serve hot, garnished with fresh coriander if desired.
Nutritional Information
Calories: 200 per serving
Servings: 4
Dietary: dairy-free, gluten-free, vegan, vegetarian
Health Benefits
Sishwala is rich in plant-based protein and fiber from the beans, which support muscle health and promote digestive wellness. The inclusion of garlic and onion provides antioxidants and anti-inflammatory properties, contributing to heart health. Additionally, being dairy-free, gluten-free, and vegan makes this dish accessible for various dietary needs, enhancing its role in a balanced diet. The cultural significance of Sishwala in Eswatini also emphasizes community and shared meals, fostering social connections and emotional well-being.
Cultural Significance
Beans are a vital source of protein in Eswatini and are often associated with community and family gatherings. Sishwala is not just a meal but a representation of the communal spirit and hospitality of the Swazi people.
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