Simple East African Meal



  • Big pot of cooked rice
  • Fresh onion and garlic
  • Other vegetables as desired
  • Salt and other seasonings
  • Diced tomatoes or tomato sauce
  • 2 cans of beans (or cooked dry beans)
  • Fresh cabbage or kale




Simple Bean Stew

In a large pot, sauté chopped onion in oil. Add garlic and any chopped veggies (like carrots, zucchini, bell peppers) along with salt, pepper, or other seasonings. Once soft, add chopped tomatoes or tomato sauce. Add in beans (pinto or similar). Season to taste with seasoned salt or other seasonings as desired. Serve hot over rice.

Cooked Greens

Wash and finely chop a head of cabbage or 1-2 bunches of kale. In a skillet, sauté garlic and add tomatoes or tomato sauce. Once hot, add the chopped greens. Stir and cook down until wilted and soft, adding salt, pepper, or other seasonings to taste.