Diabetes Kenya

Maharagwe (Kidney Beans) Stew with Ugali (Millet Flour)

Maharagwe (Kidney Beans) Stew with Ugali (Millet Flour)

Maharagwe (Kidney Beans) Stew with Ugali (Millet Flour)

A hearty, fiber-rich Kenyan stew of kidney beans served with millet flour ugali. This dish is diabetic-friendly, as both the beans and millet are low glycemic index foods that help stabilize blood sugar levels.

This meal is an excellent source of plant-based protein, fiber, and healthy carbohydrates, making it a great option for those managing diabetes. The vitamins and minerals help support overall health, especially in those managing chronic conditions.

  • Prep Time20 min
  • Cook Time40 min
  • Perform Time10 min
  • Total Time1 hr 10 min
  • Serving Size4
  • Energy320 cal
  • Cuisine
    • Kenyan
  • Course
    • Main Course
  • Suitable for Diet
    • Diabetic
    • Gluten Free
    • Halal
    • Low Fat
    • Low Salt
    • Vegan
    • Vegetarian

Ingredients

For the Stew

  • 2 cups dried kidney beans (soaked overnight)
  • 1 large onion, finely chopped
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, minced
  • 2 ripe tomatoes, chopped
  • 1 tablespoon olive oil
  • 1 teaspoon turmeric
  • 1 teaspoon cumin powder
  • 1 green chili (optional)
  • Salt to taste
  • Fresh coriander leaves for garnish

For the Ugali (Millet Flour)

  • 2 cups millet flour (a low glycemic index alternative to maize flour)
  • 4 cups water

Method

Cook the Beans

1

Boil the soaked kidney beans in water until tender, about 40 minutes. Drain and set aside.

Prepare the Stew

2

In a large pan, heat the olive oil over medium heat. Sauté the onions until translucent, about 5 minutes. Add the garlic, ginger, and green chili (if using), and cook for another 2 minutes.

Add Spices and Tomatoes

3

Add the turmeric, cumin, and chopped tomatoes to the pan. Cook until the tomatoes are soft and the mixture thickens, about 5-7 minutes.

Combine with Beans

4

Stir in the boiled beans, add salt to taste, and simmer on low heat for 10 minutes. If the stew is too thick, add a little water to achieve the desired consistency.

Prepare the Ugali

5

In a separate pot, bring the water to a boil. Gradually add the millet flour while stirring continuously to avoid lumps. Stir until the mixture thickens and forms a smooth dough-like consistency. Cook for another 5 minutes, then remove from heat.

Serve

6

Serve the Maharagwe stew with a portion of millet ugali. Garnish with fresh coriander before serving.

  • Nutrition Facts

  • 0 servings per container
  • Serving Size4
  • Amount per serving
  • Calories320
  • % Daily Value*
  • Total Fat5.6 g7.18%
  • Polyunsaturated Fat1.2 g
  • Total Carbohydrate55 g20%
  • Dietary Fiber15 g53.57%
  • Total Sugars8 g
  • Protein15 g30%
  • Calcium60 mg4.62%
  • Iron2.7 mg15%
  • Potassium630 mg13.4%
  • Vitamin A150 mcg16.67%
  • Vitamin C (Ascorbic Acid)6 mg6.67%
  • * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.