Zambian Beans and Maize Porridge

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A classic Zambian home-cooked meal that pairs a thick, starchy maize porridge with a hearty tomato-and-onion bean stew. Served together on a single plate, it is the everyday comfort food across Zambia, traditionally eaten with the hands by pinching the porridge and scooping up the beans.

Nutrition Facts

Per serving (estimated)

• 485 kcalCalories
• 8 gFat
• 1 gSaturated Fat
• 85 gCarbs
• 17 gFiber
• 6 gSugar
• 22 gProtein
• 380 mgSodium
• 950 mgPotassium
• 95 mgCalcium
• 6 mgIron
• 12 mgVitamin C
• 80 mcgVitamin A

Ingredients

For the maize porridge

• 2 cups white maize meal (mealie meal)
• 4 cups water
• 1 tsp salt
• 2 tbsp cold water (for slurry)

For the bean stew base

• 2 tbsp cooking oil
• 1 large onion, finely chopped
• 3 garlic cloves, minced
• 2 ripe tomatoes, chopped
• 2 tbsp tomato paste
• 1 tsp paprika
• 1/2 tsp cayenne pepper
• 1 1/2 tsp salt, plus more to taste

For the beans

• 2 cups dried pinto or sugar beans, soaked overnight (or 2 cans / 15 oz each cooked beans, drained)
• 1 1/2 cups water or vegetable broth
• 1 bay leaf
• 1/2 tsp ground black pepper
• 1 small carrot, diced (optional)
• 1 cup chopped pumpkin leaves or kale (optional)

Directions

1. If using dried beans, drain the soaked beans, cover with fresh water, and simmer for 45-60 minutes until tender. Drain well and set aside. If using canned beans, simply drain and rinse them.
2. Bring 4 cups of water to a rolling boil in a heavy-bottomed pot and stir in the 1 tsp salt.
3. Mix 1/2 cup of the maize meal with 2 tablespoons of cold water to make a smooth slurry, then whisk it into the boiling water until thickened.
4. Gradually sprinkle in the remaining 1 1/2 cups maize meal while stirring vigorously with a wooden spoon to prevent lumps. Reduce heat to low and cook for 15-20 minutes, stirring occasionally, until the porridge is very stiff and pulls away from the sides of the pot. Cover and keep warm.
5. While the porridge cooks, heat the oil in a separate pan over medium heat. Sauté the onion for 4-5 minutes until soft and lightly golden, then add the garlic and cook for 30 seconds more.
6. Stir in the chopped tomatoes, tomato paste, paprika, and cayenne. Cook for 5-6 minutes, mashing the tomatoes with the back of a spoon, until a thick fragrant sauce forms.
7. Add the cooked (or canned) beans, 1 1/2 cups water or broth, the bay leaf, black pepper, and carrot if using. Simmer gently for 12-15 minutes until the stew is thick and well-reduced. Stir in the greens during the last 3 minutes if using. Season with the 1 1/2 tsp salt and adjust to taste.
8. To serve, wet a wooden spoon and scoop portions of the maize porridge, shaping each into a smooth oval mound on a warmed plate. Ladle the bean stew generously alongside or spooned over one side of the porridge.
9. Eat traditionally with the right hand: pinch off a small piece of porridge, press a hollow into it with your thumb, and use it to scoop up the beans.

Cook’s Notes

• The maize porridge must be stiff enough to hold a clean shape when molded; if it slumps or spreads, simmer a few minutes longer to drive off moisture.
• For deeper, smoky flavor, replace the regular paprika with 1 teaspoon of smoked paprika and finish the beans with a small splash of vinegar.
• Stir in chopped pumpkin leaves, kale, or 'rape' (collard greens) during the last 5 minutes of simmering for extra nutrition and color.
• Serve with a small dish of fresh chilies, chili sauce, or a wedge of lime on the side for added heat and brightness.
• Leftover porridge can be sliced and pan-fried in a little oil the next day for a crisp golden breakfast side.

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