Name: Zambian Beans and Maize Porridge
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4 servings
Cuisine: Zambian
Ingredients: 2 cups white maize meal (mealie meal); 4 cups water; 1 tsp salt; 2 tbsp cold water (for slurry); 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; 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)

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.

Prep Time15 mins

Cook Time35 mins

Total Time50 mins

Servings4

Yield4 servings

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

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.
Bring 4 cups of water to a rolling boil in a heavy-bottomed pot and stir in the 1 tsp salt.
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.
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.
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.
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.
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.
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.
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.