Rainbow Chakalaka stew

One day, at the Indian store, I found a RAINBOW mix of beans and legumes (picture below) containing white, brown, and green chickpeas; red and black beans; and yellow, green, and black-eyed peas. It made me think of this bean stew I once saw on a cooking show named Chakalaka, which sounded funny to say, but delicious to eat.

Chakalaka is a bean stew of South African origins and is called a vegetable relish. It's like a party in your mouth because it's spicy, savory, and flavorful! This colorful rainbow stew contains fresh ingredients like tomatoes, bell peppers, onions, carrots, and chili. And the best part? You can enjoy it with just about any meal, in every season.

Fun fact: The word "Chakalaka" actually means "put all together" in the Zulu language. It's the perfect name because all the ingredients are combined in one pot to make a delicious meal. It's so popular in South Africa that it's considered a staple food, especially at braais (barbeques).

So, the next time you're in the mood for beans with an explosion of flavor and a rainbow approach, please give Chakalaka a try! You won't be disappointed!

RECIPE

Ingredients

2 cups of dried beans of your choice, soaked and boiled

1 Tbsp avocado oil

1 small red onion, chopped

3 rainbow carrots (purple, orange, yellow), diced

2 bell peppers (red and green), diced- if tolerated

1 small zucchini, diced

1 small summer squash, diced

1 Tbsp ginger-garlic paste, store-bought

1 Tbsp curry powder, mild or spicy

1/4 to 1/2 tsp red chili flakes, or omit

2 tsp pink Himalayan salt

1/2 tsp ground black pepper

1 can of diced tomatoes or 1.5 cups of diced fresh tomatoes

1 cup of water, or more as needed

2 Tbsp lemon juice

1 bunch of fresh cilantro for decorations

Instructions

• Soak your beans for 12-24 hours in water with vinegar, as explained in this blog post; 

• After soaking, pressure boil the beans for 45 minutes; 

• Heat the avocado oil in a pot, add the spices, and roast them for 30 seconds; 

• Add the chopped red onion and sauté for 2 minutes, until soft; 

• Add the diced carrots and sauté for another 3 minutes; 

• Add the diced zucchini, tomatoes, and bell peppers (if using, I am not using any), and sauté for another 5 minutes; 

• Add the beans, one cup of water, and cook for 30 minutes to blend all the flavors; 

• In the end, add the lemon juice and the chopped cilantro, and serve. 

Enjoy!

Eat it with your choice of protein, like tofu, grilled chicken, tempeh, or other BBQ meats.

As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier choices.

Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation. 

In good health,

Ioana