(Mushenye) Sweet Potato & Bean Mash

This simple yet very healthy meal is easy to make and delicious as well. Sweet potatoes are a great source of fiber, vitamins and minerals and have been known to promote gut health, support healthy vision and may have cancer fighting elements.

On the other hand yellow beans are a good source of proteins, vitamin B6, calcium, iron just to name but a few.

Other sweet potatoes recipes:

• Sweet Potato & Oat Breakfast Cookies
• Baked Sweet Potato Cubes
• Sweet Potato Soup ( Dairy free & vegan).
• Sweet Potato Breakfast Hash or Sweet Potato Shakshuka
• Skillet Breakfast Potatoes (protein packed) You can substitute the potatoes with sweet potatoes.

Preparation and cooking

Start by pre boiling the sweet potatoes and the beans separately till well cooked.

Peel the sweet potatoes and set aside. In case your beans were frozen, defrost them at this point.

Place your precooked sweet potatoes and beans in a cooking pot/sufuria.

Add a cup full of water and let simmer till everything has heated up.

Remove from heat and drain the remaining water if any and set aside.

Mash till smooth or to your desired texture/consistency. You can add the drained water as desired. Finish by adding in the chives or cilantro then season with salt and pepper.

Serve while hot with some sauteed cabbage or any other vegetables of your choice.

Mushenye (Sweet Potato & Bean Mash)

Gwen Jikoni

Mushenye is basically mashed sweet potatoes & beans. It is a traditional meal from Western Kenya. It is amazingly simple to make and so delicious. You can have it on its own or with some sautéed vegetables. You can have it for breakfast, lunch or dinner. How simple is it? Well, all you need are sweet potatoes and beans. That’s all. I know! Easy peasy!

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Prep Time 10 minutes mins

Cook Time 10 minutes mins

Pre boiling sweet potatoes & beans 40 minutes mins

Total Time 1 hour hr

Course Breakfast, Main Course

Cuisine African, East African, Kenyan

Servings 6 people

Ingredients

  

• 600 g yellow beans*, pre-boiled (see note for options)
• 1.5 kg sweet potatoes, pre-boiled
• 1 cup water, more or less as desired
• Salt & pepper to taste
• 1 bunch chives or cilantro , chopped (optional)

Instructions

 

• Place your pre boiled and peeled sweet potatoes and pre boiled yellow beans in a cooking pot/sufuria.
• Add a cup full of water and let simmer till everything has heated up.
• Remove from heat and drain the remaining water if any and set aside.
• Mash till smooth or to your desired texture/consistency. You can add the drained water as desired. Season with salt and pepper.
• Add in the chopped chives then serve while hot with some sautéed cabbage or any other vegetables of your choice.

Notes

*You can use red kidney beans in place of yellow beans.

 

Keyword African food, Kenyan food, Mushenye, Sweet bean mash

Note:

* You can use any other type of bean you prefer. I make this mash using black beans commonly known as njahi and it comes out amazingly delicious.

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