Sitfubi Semabhontjisi

Sitfubi Semabhontjisi (see-TFOO-bee seh-mah-bhon-TJEE-see)

Bean Stew

⏱ Prep Time 1 hour 30 min + soaking

📈 Difficulty Easy

👥 Servings

🔥 Calories 292 kcal

Slow-cooked dried beans in a savory tomato and onion sauce, a protein-rich staple that is a cornerstone of everyday Swazi home cooking.

Nutrition & Info

Protein 16.0g

Carbs 48.0g

Fat 4.0g

Protein Carbs Fat

Dietary

vegetarian vegan dairy-free gluten-free nut-free

Equipment Needed

large pot wooden spoon

Presentation Guide

Vessel: deep plate or bowl

Garnishes: fresh onion rings

Accompaniments: sishwala, steamed rice, bread

Ingredients

2 cups dried sugar beans or kidney beans
2 tomatoes, diced
1 onion, chopped
2 tbsp vegetable oil
1 tsp curry powder
Salt and pepper
4 cups water
2 cloves garlic, minced

Instructions

1
Soak beans overnight in plenty of cold water. Drain and rinse thoroughly before cooking.
2
Place beans in a large pot with fresh water. Bring to a boil, then reduce heat and simmer for one hour until tender.
3
In a separate pan, heat oil and sauté onion and garlic until golden. Add tomatoes and curry powder and cook until saucy.
4
Add the tomato and onion mixture to the cooked beans. Stir well and simmer together for fifteen minutes.
5
Season generously with salt and pepper. The stew should be thick and rich, with beans soft but holding their shape.

💡

Did You Know?

Bean stew is so common in Swazi schools that many children grow up calling it simply "lunch" rather than by its siSwati name.

Chef's Notes

Equipment Tips

large pot
wooden spoon

Garnishing

fresh onion rings

Accompaniments

sishwala, steamed rice, bread

The Story Behind Sitfubi Semabhontjisi

Sitfubi semabhontjisi is the everyday protein source for millions of Swazi people, particularly in rural areas where meat may be reserved for special occasions. Beans arrived in southern Africa through Portuguese traders and were quickly adopted into existing cooking traditions. The dish became central to school feeding programs and community meals, providing affordable nutrition to families across income levels. Its simplicity belies its importance as a nutritional cornerstone of the Swazi diet.

🕐 Traditionally enjoyed lunch or dinner 📜 Origins: Traditional Swazi

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