This is a meal that should have been served at the fundraising event I had planned, to raise funds for Mbedza Project Support who carry out vital community work in Malawi. Unfortunately the event had to be postponed due to the Coronavirus lockdown, but in the meantime you can still make the meal yourself at home.

Malawi is one of the poorest countries in the world. Meat is an unaffordable luxury for most people, meaning this meal is accidentally vegan (and gluten-free). In Malawi, like in many other poor countries, the starch element of a meal (i.e. rice) makes up the vast majority of the plate. The “relishes”, made from more expensive ingredients, are used in small quantities to give flavour.

I have adapted the recipe to be more nutritionally balanced. Ideally the starchy, carbohydrate element of any meal should only make up around a quarter of your plate. Another quarter should be your protein, leaving the remaining half for veggies.

The recipe below is to make 4 generous portions. Cost = around 50p per person.

Relish 1: Kidney Bean Stew

I adapted this recipe slightly. Traditionally the same water that the beans were cooked in would be made for the basis of the stew, keeping in the flavour. You can do this if you wish, I have adapted it as this could add to digestive discomfort for some people.

Ingredients

  • 200g dried kidney beans
  • 1 onion, chopped
  • 1 large tomato, chopped
  • 1 dessertspoon tomato puree
  • teaspoon paprika
  • 1/2 teaspoon chilli powder
  • 1 garlic clove, finely chopped
  • salt to taste

Method

  • soak the beans overnight or for 8 hours or more
  • Drain and rinse the beans
  • Place the beans in a pot and cover with boiling water. Bring to boil and boil for 10 minutes, uncovered. Skim off any white foam that appears on the top of the water and discard – this gets rid of the toxins.
  • Reduce heat to a simmer and place lid on pan, simmer for approx 50 minutes until the beans are cooked.
  • Drain the beans and return to the pan, add enough fresh water from the kettle to cover the beans (you can alternatively use the same water the beans were cooked in but if you are prone to digestive issues when eating beans I suggest discarding this water to further reduce toxins). 
  • Add all the other ingredients and simmer for around 10 minutes until the onion and tomato is cooked.

 

Relish 2: Green Beans in Tomato

Ingredients

  • Approx 270g green beans – frozen are fine
  • 1 small onion, chopped
  • 1/2 tin chopped tomatoes
  • teaspoon paprika
  • 1 garlic clove, finely chopped
  • salt to taste
  • Olive oil, for frying

Method

  • In a pan or wok, heat the oil on a medium heat and lightly fry the onion until softened
  • Add the green beans and stir-fry for a minute or two
  • Add all the other ingredients and simmer for around 10 minutes until the green beans are cooked

 

Relish 3: Tomato Sauce

Ingredients

  • 1 small red onion
  • 1/2 tin chopped tomatoes
  • 1 garlic clove, finely chopped
  • salt to taste
  • Olive oil, for frying

Method

  • In a small pan heat the oil on a medium heat and lightly fry the onion until softened
  • Add the other ingredients and simmer for 5-10 minutes

To Serve

Serve with brown rice. If you want to be authentic use Malawian Kilombero rice, but any sort of rice is perfectly fine.