SUGAR BEAN CURRY – HEARTY BEAN CURRY

SUGAR BEAN CURRY 
Rich, wholesome, and packed with flavor, sugar bean curry is a South African favorite that brings warmth and comfort to the table. This protein-rich dish is perfect for vegetarians and pairs beautifully with rice, roti, or steamed bread.

INGREDIENTS
•  500 g (2 ½ cups) dried sugar beans, soaked overnight
•  2 large onions, finely chopped
•  3 medium tomatoes, chopped (or 400 g / 14 oz canned tomatoes)
•  2 medium potatoes, peeled and cubed
•  30 ml (2 tbsp) vegetable oil
•  15 ml (1 tbsp) ginger paste
•  15 ml (1 tbsp) garlic paste
•  10 g (2 tsp) ground cumin
•  10 g (2 tsp) ground coriander
•  10 g (2 tsp) turmeric powder
•  15 g (1 tbsp) curry powder
•  5 g (1 tsp) chili powder (adjust to taste)
•  2–3 fresh green chilies, slit
•  250 ml (1 cup) vegetable stock or water
•  Salt to taste
•  Fresh coriander leaves for garnish

STEP-BY-STEP COOKING INSTRUCTIONS
1.  Drain soaked sugar beans and boil in fresh water until tender (about 45–60 minutes). Set aside.
2.  Heat oil in a large pot over medium heat.
3.  Add onions and sauté until golden brown.
4.  Stir in ginger and garlic paste, cooking for 1–2 minutes until fragrant.
5.  Add cumin, coriander, turmeric, curry powder, and chili powder. Toast spices for 1 minute.
6.  Add tomatoes and cook until softened and the oil begins to separate.
7.  Stir in potatoes and green chilies, cooking for 5 minutes.
8.  Add cooked sugar beans and vegetable stock. Simmer for 20–25 minutes until potatoes are tender and curry thickens.
9.  Adjust seasoning with salt.
10.  Garnish with fresh coriander leaves and serve hot with rice, roti, or steamed dumplings.

HELPFUL COOKING TIPS
•  Always soak sugar beans overnight to reduce cooking time and improve texture.
•  For extra flavor, cook beans with a bay leaf or cinnamon stick.
•  Do not add salt while boiling beans, as it can toughen their skins.
•  If you prefer a creamier curry, mash a portion of the beans before simmering.
•  Serve with pickles or chutney for a traditional touch

PREP TIME
•  15 minutes (plus overnight soaking)
COOKING TIME
•  1 hour 15 minutes
TOTAL TIME
•  1 hour 30 minutes (excluding soaking)

NUTRITIONAL INFORMATION (PER SERVING)
•  Calories: ~280 kcal
•  Carbohydrates: ~45 g
•  Protein: ~12 g
•  Fat: ~6 g
•  Fiber: ~10 g

DIETARY TAGS
•  Vegetarian
•  Vegan
•  Gluten-free
•  Nut-free

ALLERGEN INFORMATION
•  Contains legumes (beans), which may cause sensitivity in some individuals.
•  Free from gluten, dairy, nuts, and shellfish.