Tanzania • Africa • easy • 20 mins
Tanzania Ugali
Description
Ugali is a staple food in Tanzania, made from maize flour and water, resulting in a dense, dough-like consistency. It holds cultural significance as a common accompaniment to various dishes, symbolizing unity and nourishment in Tanzanian households.
Ingredients
- 2 cups maize flour (cornmeal)
- 4 cups water
- A pinch of salt (optional)
Instructions
- In a large pot, bring the water to a boil over medium heat.
- Once boiling, reduce the heat to low and gradually add the maize flour while stirring continuously with a wooden spoon to prevent lumps.
- Continue stirring until the mixture thickens and pulls away from the sides of the pot, about 10-15 minutes.
- If desired, add a pinch of salt for flavor.
- Once cooked, remove from heat and let it sit for a few minutes.
- Wet your hands and shape the ugali into a round or oval loaf.
- Serve hot with your choice of stew, vegetables, or sauce.
Nutritional Information
Calories: 200 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
Health Benefits
Ugali is a gluten-free dish made primarily from maize flour, providing a rich source of carbohydrates for energy. Its simplicity and plant-based ingredients make it suitable for a vegan and vegetarian diet, promoting a balanced intake of nutrients. The dish is low in calories, making it a wholesome option for those managing their weight while still offering a filling meal. Additionally, as a staple in Tanzanian culture, ugali fosters community and wellness through shared meals.
Cultural Significance
Ugali is more than just food; it is a symbol of Tanzanian culture and community. It is often shared among family and friends, fostering togetherness during meals. Traditionally, it is eaten by hand and used to scoop up accompanying dishes, reflecting the communal dining practices prevalent in Tanzanian society.
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