Tanzania • Africa • medium • 105 mins
Tanzania Maharage
Description
Maharage is a traditional Tanzanian dish made from cooked kidney beans, often served with rice or ugali. It is a staple in many households, symbolizing nourishment and community as it is commonly shared during family meals and gatherings.
Ingredients
- 2 cups dried kidney beans
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon vegetable oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon turmeric powder
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 4 cups water
- 1 medium tomato, chopped
- 1/4 cup coconut milk (optional)
Instructions
- Rinse the dried kidney beans under cold water and soak them in water overnight.
- Drain the beans and place them in a pot with 4 cups of fresh water. Bring to a boil and then reduce to a simmer, cooking until the beans are tender (about 1-1.5 hours).
- In a separate pan, heat the vegetable oil over medium heat. Add the chopped onion and sauté until translucent.
- Add the minced garlic, cumin, coriander, turmeric, salt, and black pepper, stirring for about 2 minutes until fragrant.
- Stir in the chopped tomato and cook for another 5 minutes.
- Once the beans are cooked, drain any excess water and add them to the pan with the sautéed mixture.
- If using, stir in the coconut milk and let simmer for an additional 10 minutes to combine flavors.
- Serve hot with rice or ugali.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: dairy-free, gluten-free, vegan, vegetarian
Health Benefits
Maharage is rich in plant-based protein and dietary fiber from kidney beans, promoting muscle health and digestive wellness. The inclusion of spices like turmeric and cumin adds anti-inflammatory properties, which can enhance overall health. This dish is naturally dairy-free, gluten-free, and vegan, making it suitable for various dietary preferences while providing essential vitamins and minerals. Additionally, it reflects Tanzanian culinary traditions, offering a wholesome and culturally significant meal option.
Cultural Significance
Maharage is not just a dish but a representation of Tanzanian hospitality and communal eating. It is often prepared during family gatherings and celebrations, showcasing the importance of sharing meals in Tanzanian culture.
Explore More Recipes
🌍 More Tanzania Recipes – Discover authentic dishes from Tanzania
🗺️ More Africa Cuisine – Explore recipes from across Africa
🥗 More dairy-free Recipes – Browse our dairy-free collection
👨🍳 Similar Difficulty Recipes – Find more medium recipes
🔍 Browse All Recipes – Search our complete collection of 1,000+ African and Caribbean recipes