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Tanzania (Tanzania Recipes)

World Cuisine Recipes

   Mainland Tanzania (formerly Tanganyika) is bordered on the east by the Indian ocean and also borders the African Great lakes: Malawi, Victoria and Tanganyika. As might be expected fish (both salt and freshwater) are an important part of the Tanzanian diet. This is especially true of the island of Zanzibar, the other part of Tanzanian territory. The traditional carbohydrate base is ugali (traditionally made with Farina (cream of wheat] though it can also be made from cornmeal) though rice is also a common staple. Depending on the region, there is light ugali made with cornmeal flour and there is a darker ugali made with millet flour, but also peanuts Bananas (more especially plantains) are commonly used as a starch source for many meals. The Tanzanian diet also contains the local fruit and vegetables: rice, Wheat, corn, beans, cabbage, various nuts, bananas, mangos, pineapple and coconut, which is also consumed as milk. As in many African countries consumption of meat is not common, though chicken is used in many recipes and duck is considered a delicacy.
Baked Chicken in Groundnut Sauce
3 tbsp groundnut oil
1 onion, thinly sliced
1 green bell pepper, thinly sliced
1 bay leaf
1/2 tsp hot chilli powder
200 ml smooth peanut butter
250 ml coconut milk
1.5 kg chicken pieces
4 tomatoes, chopped
1 tsp thyme
1 tsp salt
300 g okra, topped
Cooking Instructions:
Heat the oil in a large frying pan or skillet and brown the chicken pieces on all sides. Remove the chicken and arrange in a single layer on a baking dish (do not stack. Now drain all but 2 tbsp of the oil and use this remainder to fry the onion, tomatoes, and green pepper. Cook for about 10 minutes, or until the onions are soft and the tomato has broken down into a sauce. Add the herbs, spices and salt. Mix to combine then pour the sauce over the chicken. Mix together the coconut milk and peanut butter until smooth then pour over the chicken. Scatter the okra over the top, cover the dish and place in an oven pre-heated to 180C. Bake for 45 minutes then remove the cover and bake for a further 15 minutes (you can add a little stok or water during this final cooking period if you would like more sauce). Serve immediately on a bed of rice.
Baked Green Bananas in Orange Syrup
120 ml orange juice
2 green, not quite ripe, bananas
80 g light brown sugar
Pinch of ground cardamom
3 tbsp lemon juice
Cooking Instructions:
Combine the orange juice, sugar and cardamon in a small pan and bring to a boil. Reduce to a simmer and cook for 5 minutes. Meanwhile, peel the bananas and cut in half lengthways. Cut each half in half crossways so that you have four pieces. Place in a gratin or earthenware dish with cut sides up and brush with the lemon juice. Pour the orange syrup over the bananas and place in an oven pre-heated to 170C, baking for 10 miutes. Spoon the syrup over the bananas and serve immediately.
Braised Duck with Orange and Lime Sauce
1 large duck (about 2.4 kg)
60 ml vegetable oil
500 ml chicken stock
12 whole cloves
1 fresh hot chilli, halved
120 ml fresh orange juice
2 tbsp fresh lime juice
100 g finely-chopped red bell pepper
1/4 tsp salt
Orange wedges studded with cloves to garnish
Cooking Instructions:
Dry the duck completely with a tea towel and remove and large chunks of fat from the body cavity. Cut off any loose neck skin, truss the bird then prick the skin around the thighs, back and lower breast with a skewer or a sharp knife. Heat the oil in a large casserole dish then add the duck and turning frequently cook for 15 minutes until it's richly browned on all sides. Transfer the duck to a plate and discard any fat still in the casserole dish. Add 300ml of the chicken stock and bring to the boil before adding the cloves and chilli. Return the duck (and any drippings on the plate) to the casserole. Cover and place in the centre of an oven pre-heated to 170C and cook for 1 hour. At the end of this time remove the duck to a plate and skim as much fat as possible from the surface of the cooking liquid. Discard the cloves and chilli. Add the remaining stock to the casserole dish and bring to a boil over medium heat then add the orange juice, lime juice, red pepper and season. Return the duck to the casserole and baste with the sauce. cover and return to the oven for about 15 minutes. Check that the duck is done (the thigh, when pierced with a small, sharp, knife, sould produce a clear yellow liquid. If the liquid is a little pink cook for a further 10 minutes). Place the duck on a warmed serving plate and spoon the sauce over it. Garnish with orange wedges and serve with saffron rice.
Citrus Goat Meat Stew
8 kid goat butterfly chops
125 ml lime juice
2 tsp curry powder
2 tsp brown sugar
2 tsp butter
1 tbsp cornflour
200 ml mango juice
1 Maggi (or chicken stock cube), crumbled
1 mango, peeled and sliced
Cooking Instructions:
Mix together the lime juice, curry powder and brown sugar and use this to marinate the chops. Allow the chops to sit in the marinate for at least 10 minutes and ensure you turn them occasionally. Drain and reserve the marinade then heat the butter in a frying pan and fry the chops for about 4 minutes on each side. Remove from the pan and keep warm in a low oven. Meanwhile blend together the cornflour and mango juice and add this to the pan along with any reserved marinade and the Maggi or stock cube. Bring the sauce to a boil and continue stirring until thickened. Add the mango slices and the goat chops and cook for a further 3 minutes, or until heated through. Plate-out the chops and serve along with Thai Jasmine rice and a generous dollop of the mango chutney.
Coffee Glazed Chicken
60 g dark brown sugar
2 tbsp Piri-piri Ketchup
Juice of 1 lime
1 tbsp butter
2 tsp grated ginger
1 tsp instant coffee granules (to be genuinely African this should be Nescafe!)
1/8 tsp ground allspice
5 boneless, skinless, chicken breast halves (about 1kg)
2 large garlic cloves, curshed
1 tsp olive oil
1/2 tsp salt
1/8 tsp freshly-ground green peppercorns
Juice of 1 fresh orange (Seville if you like bitter, navel oranges if you like sweet)
Cooking Instructions:
Combine the sugar, ketchup, orange juice, lime juice, butter, ginger, coffee and allspice in a small pan. Heat and continue stirring until all the sugar has dissolved. Then take off the heat and set aside. Trim the chicken of any fat and sinews then make two deep incisions in the top part of each breast. Mix together the garlic, oil, salt and pepper and rub this mixture all over the chicken breasts. Arrange on a rack in a shallow baking pan (with the slits uppermost) and leave to marinate for 10 minutes. After this time brush the chicken with the glaze you've made (reserve any remaining glaze for later). Refrigerate for 30 minutes to marinate and pre-heat your grill. Grill he chicken for 5 minutes then turn them over and coat with the reserved glaze. Grill for an additional 4 to 5 minutes then turn the chicken over and glaze once again. Grill for an additional 2 minutes, or until the tops are sizzling and well colored.
Firigisi za Kuku (Chicken Gizzard Appetizer)
Gizzards of 2 chickens
2 garlic cloves
0.5cm piece ginger root
4 dried chillies (preferrably piri-piri)
1/2 tbsp salt
1 tbsp Malawi Curry Powder
1 tsp lime juice
2 tbsp oil
Cooking Instructions:
Clean the gizzards, wash them and cut into bite-sized chunks. Crush the garlic and grate the ginger then mix. Pound the chillies to a paste in a pestle and mortar then mix with the salt and Malawi Curry powder. Add half the oil to a pan and gently fry the gizzards for a minute or two. Add the chilli powder mix and fry for a minute further. Add a little water and simmer for about 70 minutes, topping-up the water as required. Allow the remaining water to boil away, add the remaining oil and the garlic mix. Fry for a few minutes then add the lime juice. Heat through and serve as an appetizer, garnished with lime slices. Traditionally this is served with ice-cold beer.
Futari (Sweet Potato and Pumpkin in Coconut Milk)
380 g pumpkin, peeled and cubed

400 g sweet potatoes, cubed
3 tbsp onion, finely chopped
1 tbsp groundnut oil
Juice of ½ lemon
½ tsp cloves
1 tsp salt
360 ml coconut milk
1 tsp cinnamon
Cooking Instructions:
Pour the oil into a pan and fry the onion until golden. Add the pumpkin and sweet potatoes and then the lemon juice, cloves, salt and 240 ml of the coconut milk. Cover and simmer for 10 minutes. Add the cinnamon and stir gently. Cook for a further 20 minutes, adding more coconut milk as required. (You can also substitute the coconut milk with 80 ml peanut butter dissolved in 180 ml hot water).
700 g spinach, washed and chopped
400 g tinned, chopped, tomatoes
120 ml smooth (unsweetened) peanut butter
Salt, to taste
Cooking Instructions:
Combine the spinach and tomatoes in a saucepan and heat until it begins to bubble. Season with salt then stir-in the peanut butter and continue cooking until completely heated through. Serve immediately as a vegetable accompaniment.
Mchicha (Spinach, Coconut and Peanuts)

4 tbsp butter
700 g spinach, washed and chopped
100 g grated coconut
100 g finely-chopped peanuts
Salt and black pepper, to taste
Cooking Instructions:
Melt the butter in a large saucepan and add the spinach, grated coconut and chopped peanuts. Toss lightly to combine all the ingredients and cook until the spinach has wilted and cooked through. Season with salt and pepper and serve as a vegetable accompaniment with any meat, poultry or fish dish.
Mofa Bread Rolls
800 ml buttermilk (Mtindi) or any soured milk
1 tbsp salt
1 finely-chopped onion (gently fried)
1 garlic clove, finely chopped
1 kg Atta (hard wheat) flour
Cooking Instructions:
Dissolve the salt in the buttermilk then mix-in the remaining ingredients and knead to a firm dough. Cover the dough with a warm cloth and leave over night in a dark, cool, place. The following day lightly knead the dough and divide into two equal portions. Divide each half into a disk and cut into twelve equal triangles. With the long edge of the triangle towards you, roll each triangle towards the tip (this shapes the roll). Place each roll on a greased baking tray and leave for 30 minutes. At the end of this time place the baking tray in an oven pre-heated to 225C and bake for about 20 minutes or until the rolls are golden.
Plantains with Tomato and Greens
3 plantains, peeled and sliced into 2 cm chunks
1 onion, chopped
1 green bell pepper, sliced in rings
1/2 tsp salt
225 g of any leafy green, stemmed and chopped
120 ml groundnut oil
1 tomato, chopped
1/2 tsp hot chilli powder
1/2 tsp ground ginger
1 tbsp tomato paste
Cooking Instructions:
Add the oil to a pan, heat and add the onion. Fry gently for 5 minutes then add the green bell pepper, tomato, chilli powder, salt, ginger and tomato paste. Simmer for 10 minutes before adding the plantain pieces and chopped greens. Add 360 ml water, bring to a boil then reduce to a simmer and cook until the plantains are soft and the sauce thickens (about 30 minutes). Serve hot.
Samaki wa Kakuango (Steamed Fish with Fried Onions)
1 large (2 kg fish) scaled and cleaned and firm white fish
2 tbsp salt
2 tsp fresh garlic, crushed
1 tsp finely-chopped chilli
200 g onions, coarsely chopped
200 g tomatoes, sliced
2 tbsp butter
Cooking Instructions:
Cut gashes some 5cm apart all the way along both sides of the fish. Mix the salt, garlic and chilli and rub into the gashes along the fish's sides. Meanwhile fry the onions and tomatoes in the butter. Cook for about 6 minutes. Place the fish on a rack in a roasting tin. Fill the bottom with water so it reaches up to the rack. Spread the onion mixture over the fish then add a lid place in an oven pre-heated to 170C and bake for 30 to 40 minutes, or until the fish is done. Remove the lid at this point and continue cooking until the water level has reduced by 1/4. Remove the fish onto a large platter spread with boiled rice. Spread the onions mixture over the top and spoon a little of the stock over the top. Garnish with lemon slices and serve.
Supu ya Kuku (Chicken Soup)
100 g onions, finely chopped
100 g cabbage, finely chopped
1 small tomato, finely diced
1 stick celery, finely chopped
60 g butter
1 x 700 g chicken, quartered
2l water
1 tsp salt
1/2 tsp pepper
Cooking Instructions:
Fry the onions, tomatoes and celery in the butter in a large saucepan until the onions soften then add the chicken pieces and cook until browned on all sides. Add the water and season with salt and pepper. Simmer gently for 1 hour, until the meat is tender. Remove the chicken from the pot, allow to cool and cut the meat into 1cm dice. Return to the pot, adjust the seasonings and serve.
Sweet and Sour Goat Meat Casserole
1.2 kg goat meat, cubed
2 bay leaves
8 green peppercorns
1 tbsp salt
8 carrots
1 piece cassava (about 200g) (use eddoes or yams if not available)
8 red onions
1 stick young celery (figili), finely chopped
100 ml water
3 tbsp white wine vinegar
1 tbsp brown sugar
25 g fresh basil leaves
200 ml fresh Greek yoghurt
cornflour (cornstarch)
3 tbsp fresh coriander, finely chopped (reserve the stalks)
3 tbsp parsley
Salt and black pepper, to taste
Cooking Instructions:
Place the meat in a large pan of cold water and slowly bring to a boil. Skim any fat off the surface, season and reduce to a simmer. Cook until the meat is tender (About 1 hour) then remove the meat and set aside. Reserve the stock. Wash and cut the vegetables and add to the meat stock. Simmer until they are done (About 25 minutes). Remove the vegetables from the stock (reserve the stock) and refresh by plunging into a large bowl containing water and ice cubes. Strain and set aside. For the sauce, boil the water, vinegar, sugar and coriander stalks for about 20 minutes. Meanwhile reduce the stock from boiling the meat and vegetables to about 400ml and add a little cornflour mixed with water and the yoghurt. Simmer until thickened then add sufficient of the reduced vinegar stock to suit your taste (strain-out the coriander leaves). Add the meat and vegetables to the stock and heat through then add the herbs, celery and season with salt and pepper. Serve with steamed rice.
Tanzanian Coconut Bean Soup
1 tbsp oil
100g onion, chopped
100g green bell peppers, chopped
1 tsp hot curry powder
1 tsp salt
1/2 tsp freshly-ground black pepper
3 tbsp butter
250 g fresh tomatoes, de-seeded and chopped into chunks
600 g kidney beans, with liquid (either canned or cooked) [or black-eyed beans]
500 ml coconut milk
700 ml water
100 g cooked rice
100 g shredded coconut
Cooking Instructions:
Heat the oil in a large pan and fry the onions until soft. Then add the green peppers, curry powder, salt, black pepper, butter and tomato then allow to simmer for about 2 minutes. Add the kidney beans (with liquid), coconut milk and water. Bring to a gentle boil, reduce to a simmer and cook for 10 minutes. At this point add the rice and allow to heat through for about 2 minutes. Ladle into bowls, top each serving with shredded coconut and serve.
Tanzanian Meat Stew
700 g stewing meat (beef, lamb, goat etc), cubed
120 ml oil
1 tbsp salt
Juice of 1 lemon
240 ml water
1 tsp curry powder
1 onion, sliced
3 potatoes, cubed
3 tomatoes, chopped
2 carrots, chopped
Cooking Instructions:
Fry the meat in half the oil in a pan. Add the salt, lemon juice and water to this then reduce the heat to a simmer. Add the remaining oil to another pan and add the curry powder whilst stirring frequently. Add the onions, potatoes, tomatoes and carrots and fry over medium heat until the onions are transparent. Add this stage add the onion and potato mix to the meat. Continue simmering the pot until the meat is tender and the potatoes are done. Serve with Chapatis or rice.

World Cuisine Recipes


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