TANZANIA FOOD. UGALI SAMAKI. “JIKONI NA MILLENSANSHA”

maize flour

🥗Healthier: whole grain flour

💰Cheaper: cornmeal

Whole grain flour adds more nutrients and fiber.

fish

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu is a plant-based protein alternative.

cooking oil

🥗Healthier: olive oil

💰Cheaper: vegetable oil

Olive oil is healthier but can be more expensive.

Boil water in a large pot.

Gradually add maize flour to the boiling water while stirring continuously.

Cook until the mixture thickens and pulls away from the sides of the pot.

In a separate frying pan, heat cooking oil over medium heat.

Add chopped onions and sauté until translucent.

Stir in minced garlic and ginger, cooking until fragrant.

Add diced tomatoes and green bell pepper, cooking until softened.

Season the mixture with salt, black pepper, and chili pepper to taste.

Add the fish to the vegetable mixture, cooking until the fish is done.

Serve the ugali on a plate, forming a mound.

Top the ugali with the fish and vegetable mixture.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary