Ugali with Bean Soup – Tanzania

Makes 6 servings (557 g per serving)

Ugali

• 4 cups water • 2½ cups cornmeal

Boil water, then stir in cornmeal. Simmer until mixture is thick and water is absorbed. Stir often to prevent burning. Shape the mixture into round balls, one for each person.

Bean Soup

• 1 small onion, finely chopped • 1 green pepper, finely chopped • 4 tablespoons FAIR TRADE olive oil • 1 teaspoon curry powder • 1 teaspoon salt • ¼ teaspoon black pepper • 1 tomato, chopped • Two 16-ounce cans kidney beans • 3 cups unsweetened coconut milk

In a large pot, sauté onion and green pepper in oil until soft. Add curry powder, salt, black pepper and tomato. Simmer for 2 minutes, add beans and stir. Add coconut milk and simmer for 10 minutes on low heat. Serve with Ugali.

Nutrients

Calories 553 kcal
Protein 17 g
Carbohydrates 88 g
Dietary Fiber 12 g
Total Sugars 9 g
Fat 14 g
Saturated Fat 4 g
Cholesterol 0 mg
Phosphorus 261 mg
Potassium 617 mg
Sodium 825 mg

Now that you’ve prepared this simple meal, watch how they prepare it in Tanzania. Matt Swain of EWTN is your host.