Name: Tanzanian Corn and Bean Stew
Prep time: 10 min
Cook time: 50 min
Total time: 1 h
Yield: 4 servings
Cuisine: Tanzanian
Ingredients: 1 tbsp vegetable oil; 1 large onion, finely chopped; 3 cloves garlic, minced; 1 tbsp grated fresh ginger; 2 medium tomatoes, chopped; 1 tsp ground turmeric; 1 tsp mild curry powder; 1 1/2 cups dried red kidney beans, soaked overnight (or 3 cups canned, drained); 2 cups fresh or frozen corn kernels; 4 cups water or vegetable broth; 1 cup full-fat coconut milk; 1 1/2 tsp salt, or to taste; 2 tbsp chopped fresh cilantro or parsley

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Tanzanian Corn and Bean Stew is a beloved coastal dish featuring tender beans simmered with sweet corn in a lightly spiced coconut broth. This humble one-pot meal is rich in plant protein and fiber, making it a satisfying everyday lunch or dinner across Tanzania. Serve it warm with chapati, rice, or simply on its own as a hearty bowl.

Prep Time10 mins

Cook Time50 mins

Total Time60 mins

Servings4

Yield4 servings

Nutrition Facts

Per serving (estimated)

385 kcalCalories
14 gFat
8 gSaturated Fat
52 gCarbs
11 gFiber
7 gSugar
15 gProtein
590 mgSodium
780 mgPotassium
75 mgCalcium
4 mgIron
14 mgVitamin C
90 mcgVitamin A

Ingredients

For the Stew Base

1 tbsp vegetable oil
1 large onion, finely chopped
3 cloves garlic, minced
1 tbsp grated fresh ginger
2 medium tomatoes, chopped
1 tsp ground turmeric
1 tsp mild curry powder

For the Beans and Corn

1 1/2 cups dried red kidney beans, soaked overnight (or 3 cups canned, drained)
2 cups fresh or frozen corn kernels
4 cups water or vegetable broth
1 cup full-fat coconut milk
1 1/2 tsp salt, or to taste
2 tbsp chopped fresh cilantro or parsley

Directions

If using dried beans, drain the soaked beans and place them in a large pot with fresh water; simmer for 30 to 35 minutes until tender but still holding their shape, then drain and set aside. (Skip this step if using canned beans.)
Heat the vegetable oil in a heavy-bottomed pot over medium heat. Add the chopped onion and cook for 4 to 5 minutes until soft and translucent, stirring occasionally.
Stir in the garlic, ginger, tomatoes, turmeric, and curry powder. Cook for 3 to 4 minutes, mashing the tomatoes with the back of your spoon until the mixture forms a thick, fragrant paste.
Add the cooked (or canned) beans, corn kernels, and water or broth. Stir well, bring to a gentle boil, then reduce the heat to low.
Cover and simmer for 20 to 25 minutes, allowing the flavors to meld and the broth to thicken slightly as the corn softens.
Pour in the coconut milk and season with salt. Simmer uncovered for another 5 to 7 minutes until the stew reaches a creamy, lightly thickened consistency.
Taste and adjust the seasoning. For a thinner stew, add a splash of hot water; for a thicker, porridge-like texture, mash a few beans against the side of the pot.
Remove from the heat, sprinkle with fresh cilantro or parsley, and let the stew rest for 5 minutes. Ladle into bowls and serve hot with rice, chapati, or a side of kachumbari.

Cook’s Notes

For a deeper, smokier flavor, char the corn kernels in a dry skillet over high heat for 2 to 3 minutes before adding them to the stew.
Traditional recipes often skip curry powder; swap it for a pinch of ground cardamom or cloves for a more authentic Swahili spice profile.
Leftover makande thickens as it cools. Reheat gently with a splash of water or broth to bring back the creamy consistency.
Pink beans, black-eyed peas, or pigeon peas can replace red kidney beans depending on what is available locally.
Stir in a tablespoon of natural peanut butter along with the coconut milk for an extra layer of richness and nuttiness.