A deeply nourishing, traditional-inspired Kenyan stew with a modern, weeknight-friendly twist. This dish celebrates sorghum, one of Africa’s oldest grains, paired with hearty beans and warming spices. It’s grounding, affordable and quietly powerful, the kind of food that feeds both body and memory.
Perfect for lunch or dinner and even better the next day when the flavors deepen.
Perfect for lunch or dinner and even better the next day when the flavors deepen.
Why Sorghum?
Sorghum has been grown across East Africa for centuries. Naturally gluten-free and rich in fiber, iron and antioxidants, it’s a grain that sustained communities long before refined flours arrived.
In this stew, it brings:
- Gentle chewiness that makes each bite satisfying
- Subtle nuttiness that pairs beautifully with beans
- Resilience a climate-smart crop that thrives in dry conditions, making it a symbol of endurance and heritage
Ingredienser (til 4-6 personer)
Base- 1 cup whole sorghum grains
- 2 cups cooked beans (red kidney beans or black-eyed peas work best)
- 1 mellemstort løg, finthakket
- 2 fed hvidløg, hakket
- 1 carrot, diced
- 1 bell pepper, chopped
- 2 ripe tomatoes, pureed (or 1 cup crushed tomatoes)
- 1 tsk gurkemeje
- 1 tsk røget paprika
- Salt og sort peber efter smag
- 2 tbsp vegetable oil (or sunflower oil)
- 3 cups water or light vegetable stock
- Fresh coriander (dhania), chopped
- Optional: squeeze of lemon, sliced avocado or plain yogurt
Instruktioner
Prepare the sorghum
Rinse thoroughly and dry them. Toast in a dry pan over medium heat for 2–3 minutes until lightly fragrant; this enhances its nutty flavor.
Build the flavor base
Heat oil in a large pot. Sauté onion until soft and golden, then add garlic.
Add vegetables
Stir in carrots, bell peppers and tomatoes. Cook for 5 minutes until thickened and aromatic.
Spice and combine
Add toasted sorghum, beans, turmeric, paprika, salt and pepper. Coat well in the spices.
Simmer gently
Pour in water or stock. Bring to a boil, then reduce heat, cover and simmer 40–45 minutes until sorghum is tender and the stew thickens.
Finish and serve
Adjust seasoning. Garnish with coriander and serve warm.
How to Serve It
- With ugali, brown rice or chapati for a classic pairing
- As a standalone bowl with a squeeze of lemon
- Topped with avocado slices or a spoon of yogurt for creaminess
Easy Variations
- Protein boost: Add shredded chicken or smoked fish in the last 15 minutes
- Greens: Stir in spinach, kale or pumpkin leaves near the end
- Spice lovers: Add green chili or a pinch of pilau masala
- Faster version: Use pre-cooked sorghum and simmer only 20 minutes
Flavor Profile
- Nutty & earthy: Sorghum grounds the dish with depth
- Hearty & creamy: Beans add body, while tomatoes soften the stew
- Warm & aromatic: Turmeric and paprika bring subtle spice
- Bright & fresh: Coriander and lemon lift the flavors
Optional twist: A drizzle of coconut milk at the end adds coastal creaminess, turning it into a sorghum-bean fusion that nods to Kenya’s diverse foodways.
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