Name: Mozambican Bean and Sweet Potato Stew
Prep time: 20 min
Cook time: 45 min
Total time: 1 h 5 min
Yield: 6 servings
Cuisine: Mozambican
Ingredients: 2 cups dried pinto beans (or two 15-oz cans, drained); 2 lbs orange-fleshed sweet potatoes, peeled and cut into 1 1/2-inch chunks; 3 tablespoons vegetable oil; 1 large yellow onion, finely chopped; 4 garlic cloves, minced; 2 medium ripe tomatoes, grated (or 1 cup crushed canned tomato); 1 small red bell pepper, diced; 2 bay leaves; 1 teaspoon fine sea salt, plus more to taste; 1/2 teaspoon freshly ground black pepper; 1/4 teaspoon cayenne or 1 small piri piri chili, minced; 3/4 cup full-fat coconut milk; 2 cups low-sodium vegetable broth (or bean cooking water); 1/4 cup fresh cilantro or parsley, chopped, to finish; 2 tablespoons roasted peanuts, roughly crushed; 1 tablespoon fresh lime juice; Steamed white rice or warm chapati, for serving

A hearty, rustic stew from Mozambique that pairs creamy pinto beans with tender sweet potatoes in a lightly spiced tomato-coconut broth. It's the kind of satisfying, plant-based meal that's been simmered in coastal kitchens for generations, often served with rice or crusty bread.

Prep Time20 mins

Cook Time45 mins

Total Time65 mins

Servings6

Yield6 servings

Nutrition Facts

Per serving (estimated)

410 kcalCalories
11 gFat
5 gSaturated Fat
68 gCarbs
14 gFiber
11 gSugar
15 gProtein
420 mgSodium
1120 mgPotassium
95 mgCalcium
5 mgIron
22 mgVitamin C
945 mcgVitamin A

Ingredients

For the stew

2 cups dried pinto beans (or two 15-oz cans, drained)
2 lbs orange-fleshed sweet potatoes, peeled and cut into 1 1/2-inch chunks
3 tablespoons vegetable oil
1 large yellow onion, finely chopped
4 garlic cloves, minced
2 medium ripe tomatoes, grated (or 1 cup crushed canned tomato)
1 small red bell pepper, diced
2 bay leaves
1 teaspoon fine sea salt, plus more to taste
1/2 teaspoon freshly ground black pepper
1/4 teaspoon cayenne or 1 small piri piri chili, minced
3/4 cup full-fat coconut milk
2 cups low-sodium vegetable broth (or bean cooking water)
1/4 cup fresh cilantro or parsley, chopped, to finish

Optional but traditional

2 tablespoons roasted peanuts, roughly crushed
1 tablespoon fresh lime juice
Steamed white rice or warm chapati, for serving

Directions

If using dried beans, pick them over, rinse, and soak overnight in plenty of cold water. Drain, cover with fresh water, and simmer 45-60 minutes until just tender but still holding their shape; drain and reserve 1 cup cooking liquid.
Heat the oil in a large heavy pot or Dutch oven over medium heat. Add the onion and cook 6-8 minutes until soft and translucent, stirring occasionally so it doesn't brown too quickly.
Stir in the garlic, bell pepper, and piri piri chili and cook 2 minutes until fragrant, then add the grated tomato, bay leaves, salt, and black pepper. Simmer 5-7 minutes, until the mixture thickens into a rich red sauce.
Add the cooked beans, sweet potato chunks, coconut milk, and broth (or reserved bean water). Stir gently to combine, bring to a steady simmer, and cover.
Reduce the heat to low and cook 20-25 minutes, partially covered, until the sweet potatoes are fork-tender and the stew has thickened; stir occasionally and add a splash of water if it looks dry.
Remove the bay leaves, taste, and adjust salt and chili. Stir in the lime juice and most of the cilantro.
Ladle into warm bowls, top with the remaining cilantro and crushed peanuts, and serve hot with steamed rice or chapati.

Cook’s Notes

Dried beans give the best flavor and texture, but two drained 15-oz cans cut the cook time to about 25 minutes total.
Mashing a few sweet potato chunks against the side of the pot naturally thickens the stew without needing cornstarch.
In Mozambique, red palm oil or slightly toasted peanut paste is often used in place of vegetable oil for a deeper, nutty flavor.
The stew tastes even better the next day: cool, refrigerate, and reheat gently with a splash of broth.
Keep piri piri on the side so each eater can dial up the heat to taste.