Traditional Tanzanian Meal: Beef Spinach & Ugali

cornmeal

🥗Healthier: whole grain flour

💰Cheaper: maize flour

Whole grain flour adds more fiber and nutrients.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil provides healthier fats.

beef

🥗Healthier: chicken

💰Cheaper: pork

Chicken is lower in fat, while pork can be more affordable.

spinach

🥗Healthier: kale

💰Cheaper: collard greens

Kale is nutrient-dense, while collard greens can be less expensive.

Cut beef into bite-sized pieces and season with salt and black pepper.

Heat vegetable oil in a large pot over medium heat until shimmering.

Add chopped onions and sauté until translucent, about 5 minutes.

Stir in minced garlic, grated ginger, and chopped green chili; cook for 2 minutes until fragrant.

Add diced tomatoes and cook until softened, about 5 minutes.

Add beef to the pot and brown on all sides, about 8-10 minutes.

Pour in enough water to cover the beef; bring to a boil.

Reduce heat to low, cover, and simmer for 1-1.5 hours until beef is tender.

Add chopped spinach, diced carrots, and bell peppers; stir and cook for an additional 10 minutes.

For ugali, bring water to a boil in a separate pot.

Gradually add cornmeal while stirring continuously to avoid lumps.

Cook until thickened and pulls away from the sides of the pot, about 5-10 minutes.

Remove from heat and let sit for a few minutes before serving.

Cooking Techniques

Equipment Needed

Spice Level: