Skip to main content

Serves 6 / Prepare in 20 minutes / Cook it in 40 minutes / Total 60 minutes

Gluten-free, Sugar-free



3-6 large potatoes cooked

¼ cup milk

3 tbsp butter

1 tsp salt

Bean Stew

1 large onion, diced

2 large carrots, peeled & thinly sliced

1 tbsp curry powder

1 clove garlic, grated

3 tbsp olive oil

3 tbsp butter

2 cups Local Village Bambara beans

1 cup tomato puree

1 tbsp sugar or honey

4 tbsp stock (of choice)

1 cup water

1 tsp fresh thyme

Salt & pepper

3 tbsp flour or 3 tbsp nutritional yeast


  1. For the mash topping boil potatoes until they are tender and mash easily when pressed with a fork. Pour excess water, mash until smooth then stir in the milk, butter and salt.
  2. For the bean stew: Start by sauteing the carrot and onion in oil for 5 minutes on medium heat in a large saucepan. Stir in the curry spice and cook for another minute until fragrant.
  3. Add the butter, bambara beans, garlic, tomato, sugar, stock and water. Season with salt & pepper then add the thyme. Bring to a low simmer for 5 minutes.
  4. In a bowl mix the flour with water to form a paste until no lumps are visible. Slowly pour into the bean stew and continually stir ensuring no lumps form. Simmer for 3 mins then remove from the heat.
  5. Preheat the oven to 185 C and spoon the bean mixture in a deep pie dish. Place small spoonfuls of the mash over the bean mixture then use a large knife to even out over the beans.
  6. Place in the oven and bake for 20 minutes until the mash is golden brown. Allow the pie to sit for 10 minutes before serving.

TIPS & TOPPING SUGGESTIONS – Serve with a large fresh salad

– To cut time, replace the mash with a puff pastry topping.

– Any sugar or sugar supplement added to the mixture is crucial as to balance the acidity of the tomatoes.

– Add ½ cup red wine for a deeper flavour.

Leave a Reply