Entree: Eswatini – National Cuisine – Umkhunsu (Traditional Swazi slow-cooked meat and pumpkin stew often served with maize porridge)

Food safety reminder: Follow safe food-handling practices and use a food thermometer to verify safe internal cooking temperatures.

Serving Size: 4

Approximate Time

Prep 20 min

Cook 2 hrs

Total 2 hrs 20 min

Ingredients

U.S. measurements first, metric equivalents in parentheses. Conversions are approximate; oz means weight ounces, not fluid ounces.

- 2 lb (900 g) beef stewing meat or goat, cut into 1 1/2 in (3.8 cm) chunks (such as beef chuck)
- 2 tbsp (30 ml) vegetable oil
- 2 medium onions, chopped (about 10 oz (285 g))
- 4 garlic cloves, minced (about 1.2 oz (35 g))
- 1 tsp (5 g) ground coriander
- 1 tsp (5 g) smoked paprika
- 1/2 tsp (2.5 g) ground cumin
- 1/2 tsp (2.5 g) freshly ground black pepper
- 1 tsp (5 g) salt, plus more to taste
- 1 can (14 oz (400 g)) diced tomatoes
- 1 cup (240 ml) beef stock or water
- 1 cup (240 ml) sorghum beer or additional stock (optional; use stock if avoiding alcohol)
- 2 cups (300 g) pumpkin or butternut squash, peeled and cut into 1 in (2.5 cm) cubes
- 1 medium carrot, sliced, about 4 oz (115 g)
- 1 cup (150 g) okra, trimmed and halved (fresh or frozen)
- 3 tbsp (45 g) smooth peanut butter
- 1 tbsp (15 ml) lemon juice or 1 tbsp (15 ml) vinegar
- 2 tbsp (30 ml) chopped fresh cilantro or parsley for garnish
- Cooked sishwala (maize porridge) or steamed rice, for serving

Show original ingredient measurements

- 2 lb (900 g) beef stewing meat or goat, cut into 1 1/2 in (3.8 cm) chunks (such as beef chuck)
- 2 tbsp (30 ml) vegetable oil
- 2 medium onions, chopped (about 10 oz / 285 g)
- 4 garlic cloves, minced (about 1.2 oz / 35 g)
- 1 tsp (5 g) ground coriander
- 1 tsp (5 g) smoked paprika
- 1/2 tsp (2.5 g) ground cumin
- 1/2 tsp (2.5 g) freshly ground black pepper
- 1 tsp (5 g) salt, plus more to taste
- 1 can (14 oz / 400 g) diced tomatoes
- 1 cup (240 ml) beef stock or water
- 1 cup (240 ml) sorghum beer or additional stock (optional; use stock if avoiding alcohol)
- 2 cups (300 g) pumpkin or butternut squash, peeled and cut into 1 in (2.5 cm) cubes
- 1 medium carrot, sliced, about 4 oz (115 g)
- 1 cup (150 g) okra, trimmed and halved (fresh or frozen)
- 3 tbsp (45 g) smooth peanut butter
- 1 tbsp (15 ml) lemon juice or 1 tbsp vinegar
- 2 tbsp (30 ml) chopped fresh cilantro or parsley for garnish
- Cooked sishwala (maize porridge) or steamed rice, for serving

Instructions

U.S. measurements first, metric equivalents in parentheses. Conversions are approximate.

1. Heat oil in a heavy pot over medium-high heat. Season the meat with 1 tsp (5 ml) salt and brown in batches until well caramelized; remove and set aside.
2. Reduce heat to medium, add onions and cook until softened and lightly golden, about 7–9 minutes. Add garlic, coriander, paprika and cumin and cook 1 minute until fragrant.
3. Return the browned meat to the pot, add diced tomatoes, beef stock and sorghum beer if using. Bring to a simmer, then reduce heat to low, cover partially and braise 1 to 1 1/2 hours until meat is nearly tender.
4. Add pumpkin, carrot and okra, cover and simmer another 25–30 minutes until vegetables and meat are fully tender.
5. Stir peanut butter with a few tablespoons of hot stew liquid until smooth, then whisk back into the pot to thicken and enrich the sauce. Add lemon juice or vinegar and adjust seasoning with additional salt and pepper to taste.
6. Simmer 5 more minutes to meld flavors. Ladle Umkhunsu over sishwala or rice, garnish with chopped cilantro or parsley and serve.

1. Heat oil in a heavy pot over medium-high heat. Season the meat with 1 tsp salt and brown in batches until well caramelized; remove and set aside.
2. Reduce heat to medium, add onions and cook until softened and lightly golden, about 7–9 minutes. Add garlic, coriander, paprika and cumin and cook 1 minute until fragrant.
3. Return the browned meat to the pot, add diced tomatoes, beef stock and sorghum beer if using. Bring to a simmer, then reduce heat to low, cover partially and braise 1 to 1 1/2 hours until meat is nearly tender.
4. Add pumpkin, carrot and okra, cover and simmer another 25–30 minutes until vegetables and meat are fully tender.
5. Stir peanut butter with a few tablespoons of hot stew liquid until smooth, then whisk back into the pot to thicken and enrich the sauce. Add lemon juice or vinegar and adjust seasoning with additional salt and pepper to taste.
6. Simmer 5 more minutes to meld flavors. Ladle Umkhunsu over sishwala or rice, garnish with chopped cilantro or parsley and serve.