Second Spin, Country 171: Tanzania [International Food]

coconut milk

🥗Healthier: light coconut milk

💰Cheaper: coconut cream diluted with water

Light coconut milk reduces calories while maintaining flavor.

octopus

🥗Healthier: squid

💰Cheaper: chicken

Squid is lower in calories, and chicken is more affordable.

lime juice

🥗Healthier: lemon juice

💰Cheaper: vinegar

Lemon juice provides similar acidity, while vinegar is cost-effective.

green chilies

🥗Healthier: bell peppers

💰Cheaper: jalapeños

Bell peppers are milder and more widely available.

If using a whole octopus, have it cleaned and gutted.

Bring a large pot of salted water to a boil.

Add the octopus, reduce the heat to a low boil, and cook for 30 minutes.

Meanwhile, place the cardamom seeds from their pods, cloves, and whole peppercorns into a spice grinder and grind to a fine powder.

In a dry frying pan over medium heat, toast the ground powder, turmeric, cinnamon stick, and star anise for 2 minutes until fragrant, then set aside.

Once the octopus is ready, remove it and drain the cooking water.

Allow the octopus to cool and refrigerate for 30 minutes.

In a deep saucepan, heat 2 tablespoons of oil over medium heat.

Add the onions and cook until translucent, about 5-7 minutes.

Add the chopped ginger and crushed garlic, cooking for 3 minutes while stirring to prevent sticking.

Remove from heat.

In a large griddle or pan, brush with oil and heat until very hot.

Using tongs, char grill the octopus until golden on all sides and showing griddle marks, then remove from heat and cut into bite-sized pieces.

To the pot, add the toasted spices and char-grilled octopus pieces.

Add quartered cherry tomatoes, season with salt and pepper, and stir together.

Add coconut milk and water, bring to a boil, then reduce to a simmer and cook for 40 minutes until thickened to a curry consistency.

Just before serving, stir in lime juice and adjust seasoning to taste, removing the cinnamon stick and star anise.

In a bowl or jar, combine peanut butter and coconut milk, cover, and shake until blended, then set aside.

In a large pot over medium heat, heat butter or ghee and add onion, tomato, salt, and curry powder, sautéing for 5 minutes until soft.

Add spinach and continue cooking for 15-20 minutes until cooked.

Pour in the peanut butter and coconut milk mixture, stir gently, and simmer for 5 more minutes, stirring to prevent sticking.

In a saucepan, combine 1/2 cup semolina flour with 1/2 cup cold water and cook over medium heat, whisking often.

Add 1.5 cups boiling water while whisking until it starts to boil, then lower heat and boil for an additional 5 minutes.

Increase heat to medium and add remaining flour, mixing well with a whisk until it acquires a heavy consistency.

Use a wooden spoon to continue cooking and stirring for 5 more minutes until cooked.

Plate servings of ugali, spinach, and octopus, garnishing the octopus with cilantro leaves, and serve hot.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens