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A bowl of Eswatini sishwala with beef and beans beside a mound of maize porridge.

Eswatini Sishwala with Beef and Beans

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A comforting Eswatini plate of smooth maize porridge with tender beef, beans, and a savory tomato stew.
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Prep Time 20 minutes
Cook Time 1 hour 15 minutes
Total Time 1 hour 35 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Swazi
Calories: 610
Ingredients Equipment Method Nutrition Notes

Ingredients
 
 

Maize Porridge
  • 1 cup fine maize meal
  • 4 cups water
  • 1/2 tsp salt
Beef and Bean Stew
  • 1 lb beef stew meat cut into bite-size pieces
  • 1 tbsp vegetable oil
  • 1 medium onion chopped
  • 2 cloves garlic minced
  • 1 tsp ground coriander
  • 1 tsp paprika
  • 1/2 tsp black pepper
  • 1 tbsp tomato paste
  • 1 cup beef stock
  • 2 cups cooked kidney beans drained
  • 2 medium tomatoes chopped

Equipment

  • Heavy saucepan
  • Large Dutch oven
  • Wooden spoon
  • Chef's knife

Method
 

Make the Stew:
  1. Warm the oil in a Dutch oven, brown the beef in batches, and transfer it to a plate.
  2. Cook the onion until softened, then stir in the garlic, coriander, paprika, pepper, and tomato paste.
  3. Return the beef to the pot with the stock and tomatoes. Cover and simmer gently for 55 minutes.
  4. Stir in the kidney beans and simmer uncovered for 15 minutes, until the beef is tender and the sauce is thick.
Cook the Porridge:
  1. Bring the water and salt to a simmer in a heavy saucepan.
  2. Whisk in the maize meal gradually, then cook over low heat for 12 to 15 minutes, stirring often, until smooth and thick.
  3. Serve the porridge with the beef and bean stew spooned alongside.

Nutrition

Calories: 610kcalCarbohydrates: 72gProtein: 38gFat: 21gSaturated Fat: 6gCholesterol: 82mgSodium: 690mgFiber: 10gSugar: 7g

Notes

  • Keep the porridge covered over very low heat if the stew needs a few extra minutes.
  • Leftover stew reheats well with a splash of stock.