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Mchemsho wa Mboga

Name: Mchemsho wa Mboga
Prep time: PT25 minutes
Cook time: PT45 minutes
Total time: PT1 hour 10 minutes
Yield: 6
Cuisine: Tanzania
Ingredients: 3 tbsp Vegetable oil; 1 large Onions (finely chopped); 3 cloves Garlic (minced); 1 inch piece Ginger (grated); 3 medium Potatoes (peeled and cut into 1.5-inch chunks); 3 medium Carrots (peeled and sliced into 1-inch rounds); 1 cup Green beans (trimmed and cut into 2-inch pieces); 2 medium Green bananas or plantains (peeled and cut into 1-inch chunks (optional)); 1 cup Diced tomatoes; 1 tbsp Tomato paste; 1 medium Green bell pepper (finely chopped (optional)); 3 cups Vegetable stock; 1 tsp Turmeric powder; 1 tsp Cumin powder; 1 tsp Coriander powder; 1 tsp Paprika; 0.5 tsp Cayenne pepper (adjust to taste); 1.5 tsp Salt (or to taste); 0.5 tsp Black pepper (or to taste); 2 tbsp Lemon juice; 0.25 cup Fresh cilantro or parsley (chopped, for garnish)

Tanzanian Mixed Vegetable Stew

A vibrant and nourishing mixed vegetable stew, Mchemsho is a traditional Tanzanian dish that can be made vegetarian or with added meat or fish. It's a one-pot wonder packed with a variety of vegetables and aromatic spices.

準備時間25 minutes

調理時間45 minutes

合計時間1 hour 10 minutes

分量6

難易度Easy

オリジナル· Feb 8

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👨‍🍳 作り方

1
Heat 2 tablespoons of vegetable oil in a large pot or Dutch oven over medium-high heat. Add the chopped onions with a pinch of salt and cook for 8-10 minutes until soft and golden brown.
2
Add minced garlic, grated ginger, and chopped green bell pepper (if using). Sauté for 2-3 minutes until fragrant.
3
Stir in turmeric, cumin, coriander, paprika, and cayenne pepper. Cook for 1 minute until fragrant.
4
Add the diced tomatoes and tomato paste, stirring well. Cook for 2-3 minutes.
5
Add the potatoes, carrots, green beans, and green bananas (if using) to the pot. Pour in the vegetable stock. Season with salt and black pepper. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes, or until vegetables are tender.
6
Stir in the lemon juice. Taste and adjust seasoning if needed. Garnish with fresh cilantro or parsley and serve hot.

調理履歴を記録する

💡 プロのコツ

✓For a vegetarian version, ensure you use vegetable stock.
✓If green bananas are unavailable, you can omit them or use plantains.
✓Adjust the cayenne pepper for your desired level of spice.

✨ アレンジアイデア

このレシピを独自にアレンジするためのヒント

Add other vegetables like cabbage, eggplant, or sweet potatoes.
For a non-vegetarian version, add 1 lb of cubed beef or chicken and sear it before adding the onions.