Lesotho • Africa • easy • 85 mins
Lesotho Sesotho Beans
Description
Sesotho Beans are a staple dish in Lesotho, often enjoyed for their nutritional value and heartiness. This dish is significant in Basotho culture, representing sustenance and community, often served during family gatherings and communal meals.
Ingredients
- 2 cups dried beans (preferably small white or brown beans)
- 6 cups water
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon salt
- 1 teaspoon black pepper
- 2 tablespoons vegetable oil
- 1 teaspoon paprika (optional)
- Fresh parsley for garnish (optional)
Instructions
- Rinse the dried beans under cold water and soak them overnight in a large bowl.
- Drain the beans and place them in a pot with 6 cups of fresh water. Bring to a boil over medium heat.
- Once boiling, reduce the heat to low and simmer for about 1 hour or until the beans are tender.
- In a separate pan, heat the vegetable oil over medium heat. Add the chopped onion and sauté until translucent.
- Add the minced garlic and sauté for another minute.
- Once the beans are tender, add the sautéed onion and garlic mixture to the pot.
- Season with salt, black pepper, and paprika if using. Stir well and let it simmer for an additional 10-15 minutes to allow the flavors to meld.
- Serve hot, garnished with fresh parsley if desired.
Nutritional Information
Calories: 200 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
Health Benefits
Sesotho Beans are rich in plant-based protein and dietary fiber, making them an excellent choice for supporting muscle health and digestive function. The beans provide essential minerals such as iron and magnesium, which are important for energy production and bone health. Additionally, the use of garlic and onions contributes to heart health due to their anti-inflammatory and antioxidant properties. This dish is culturally significant in Lesotho, promoting community and shared meals while offering a gluten-free, vegan option suitable for various dietary preferences.
Cultural Significance
Beans are a vital source of protein in the Basotho diet and are often consumed with maize or sorghum. They symbolize nourishment and are commonly shared during communal meals, reflecting the Basotho values of sharing and togetherness.
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