Malawi Pounded Cassava with Spiced Bean Stew

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A staple comfort food from Malawi, this dish features freshly boiled cassava pounded into a smooth, stretchy dough and served alongside a hearty bean and tomato stew enriched with groundnut paste. The creamy, neutral cassava balances the warm, savory stew for an authentic taste of southern Africa.

Nutrition Facts

Per serving (estimated)

• 485 kcalCalories
• 9 gFat
• 1.5 gSaturated Fat
• 92 gCarbs
• 9 gFiber
• 5 gSugar
• 13 gProtein
• 640 mgSodium
• 780 mgPotassium
• 120 mgCalcium
• 3.5 mgIron
• 42 mgVitamin C
• 180 mcgVitamin A

Ingredients

For the pounded cassava

• 2 lbs (about 1 kg) fresh cassava roots, peeled and cut into 2-inch chunks
• 1 teaspoon salt
• 5 cups water for boiling

For the spiced bean stew

• 1 cup dried kidney beans, soaked overnight (or 1 can, 15 oz, drained)
• 2 tablespoons vegetable oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 teaspoon grated fresh ginger
• 2 medium tomatoes, finely chopped
• 1 teaspoon paprika
• 1/2 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• 2 tablespoons groundnut (peanut) paste
• 1 1/2 cups water or vegetable broth
• 2 cups chopped fresh kale or spinach
• 1 teaspoon salt, plus more to taste

Directions

1. If using dried beans, drain the soaking water, place the beans in a pot, cover with fresh water, and simmer for 25-30 minutes until tender; drain and set aside.
2. Place the peeled cassava chunks in a large pot, cover with the 5 cups of water, and add the salt. Bring to a boil, then reduce heat and simmer for 20-25 minutes until the cassava is very soft and easily pierced with a fork.
3. While the cassava cooks, heat the vegetable oil in a skillet over medium heat. Add the chopped onion and cook for 4-5 minutes until softened and translucent, then stir in the garlic and ginger and cook for 1 minute more.
4. Add the chopped tomatoes, paprika, cumin, and cayenne to the skillet. Cook for 5-7 minutes, stirring occasionally, until the tomatoes break down and the mixture thickens into a rich sauce.
5. Stir in the groundnut paste and 1/2 cup of the water, whisking until smooth. Add the cooked beans and the remaining 1 cup of water, then simmer for 8-10 minutes to let the flavors meld.
6. Fold the chopped kale or spinach into the stew and cook for 2-3 minutes until just wilted. Season with salt to taste and remove from heat.
7. Drain the cooked cassava thoroughly and transfer it to a large wooden mortar (or sturdy bowl). Pound firmly with a heavy pestle for 8-10 minutes, turning and folding, until the cassava becomes a smooth, elastic, stretchy dough with no lumps.
8. Wet your hands and shape the pounded cassava into 4 oval portions. Serve immediately alongside the hot spiced bean stew, with a portion of cassava on each plate and stew spooned over or beside it.

Cook’s Notes

• Always use fresh, fully mature cassava and peel it thoroughly, as raw cassava contains compounds that must be removed by proper cooking; the flesh should be pure white.
• If you don't have a mortar and pestle, a heavy-duty stand mixer with a dough hook can be used, though the texture will be slightly less elastic.
• The cassava must be pounded while still very hot to develop the characteristic stretchy, smooth texture, so time your pounding to coincide with finishing the stew.
• Substitute sweet potatoes or yams for a milder, sweeter variation, though this changes the dish from the traditional Malawian version.
• The bean stew tastes even better the next day, so consider making it ahead and reheating while you freshly pound the cassava for serving.

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