Burundi • Africa • medium • 135 mins
Burundi Ibiharage
Description
Ibiharage is a traditional Burundian dish made from red kidney beans, often served with a side of plantains or rice. It holds cultural significance as a staple food in Burundian households, symbolizing community and sustenance.
Ingredients
- 2 cups red kidney beans, soaked overnight
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon vegetable oil
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon paprika
- 4 cups water
- 1 bay leaf
- Optional: chopped parsley for garnish
Instructions
- Drain the soaked kidney beans and rinse them under cold water.
- In a large pot, heat the vegetable oil over medium heat.
- Add the chopped onion and garlic, sautéing until the onion is translucent.
- Add the soaked beans, water, bay leaf, salt, black pepper, and paprika to the pot.
- Bring to a boil, then reduce the heat to low and cover.
- Simmer for about 1.5 to 2 hours, or until the beans are tender, stirring occasionally and adding more water if necessary.
- Once cooked, remove the bay leaf and adjust seasoning if needed.
- Serve hot, garnished with chopped parsley if desired.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: dairy-free, gluten-free, vegan, vegetarian
Health Benefits
Ibiharage is rich in protein and dietary fiber from the red kidney beans, promoting muscle health and improving digestive function. The dish also contains antioxidants from garlic and paprika, which can support immune health and reduce inflammation. Being dairy-free, gluten-free, and vegan makes it suitable for various dietary preferences, contributing to overall wellness and inclusion in diverse diets.
Cultural Significance
Ibiharage is often prepared during family gatherings and communal meals, reflecting the importance of beans as a source of protein and nourishment in Burundian culture. It is also a dish that embodies the spirit of sharing and togetherness.
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