Golden Sorghum & Bean Stew (A Kenyan Heritage Bowl)

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.

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

Viungo (Hutumika 4–6)

Base

1 cup whole sorghum grains
2 cups cooked beans (red kidney beans or black-eyed peas work best)

Vegetables

Kitunguu 1 cha kati, kilichokatwa vizuri
Karafuu 2 za kitunguu saumu, zilizosagwa
1 carrot, diced
1 bell pepper, chopped
2 ripe tomatoes, pureed (or 1 cup crushed tomatoes)

Spices & Seasoning

Kijiko 1 cha manjano
Kijiko 1 cha paprika ya kuvuta sigara
Chumvi na pilipili nyeusi, kwa ladha

Cooking

2 tbsp vegetable oil (or sunflower oil)
3 cups water or light vegetable stock

To Finish

Fresh coriander (dhania), chopped
Optional: squeeze of lemon, sliced avocado or plain yogurt

Maagizo

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.