Name: Tanzanian Plantain Soup
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Cuisine: Tanzanian
Ingredients: 2 tbsp vegetable oil; 1 large yellow onion, finely diced; 4 garlic cloves, minced; 1 tbsp fresh ginger, grated; 2 medium tomatoes, diced (about 1 cup); 1 red bell pepper, diced; 4 green (unripe) plantains, peeled and cut into 1/2-inch rounds; 4 cups vegetable stock; 1 cup full-fat coconut milk; 1 tsp ground turmeric; 1 tsp curry powder; 1/2 tsp ground cumin; 1/2 tsp red pepper flakes; 1 tsp fine sea salt; 1/2 tsp black pepper; 1/4 cup fresh cilantro, chopped; 1 lime, juiced (about 2 tbsp); 1 scallion, thinly sliced (optional)

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A light yet comforting Tanzanian soup built around green unripe plantains simmered with tomatoes, ginger, and bell peppers. Finished with coconut milk and fresh lime, it is a staple home-cooked dish along the Swahili coast where starchy plantains are prized in savory preparations. The broth is gently spiced, aromatic, and deeply satisfying without being heavy.

Prep Time15 mins

Cook Time25 mins

Total Time40 mins

Servings4

Yield4 servings

Nutrition Facts

Per serving (estimated)

315 kcalCalories
14 gFat
10 gSaturated Fat
44 gCarbs
5 gFiber
11 gSugar
5 gProtein
780 mgSodium
720 mgPotassium
60 mgCalcium
3 mgIron
38 mgVitamin C
280 mcgVitamin A

Ingredients

For the aromatic base

2 tbsp vegetable oil
1 large yellow onion, finely diced
4 garlic cloves, minced
1 tbsp fresh ginger, grated
2 medium tomatoes, diced (about 1 cup)
1 red bell pepper, diced

For the soup

4 green (unripe) plantains, peeled and cut into 1/2-inch rounds
4 cups vegetable stock
1 cup full-fat coconut milk
1 tsp ground turmeric
1 tsp curry powder
1/2 tsp ground cumin
1/2 tsp red pepper flakes
1 tsp fine sea salt
1/2 tsp black pepper

For finishing

1/4 cup fresh cilantro, chopped
1 lime, juiced (about 2 tbsp)
1 scallion, thinly sliced (optional)

Directions

Heat the vegetable oil in a large pot over medium heat. Add the onion and cook for 4 to 5 minutes, stirring occasionally, until soft and translucent.
Stir in the garlic, ginger, tomatoes, and bell pepper. Cook for 4 to 5 minutes, mashing the tomatoes slightly, until they break down and form a thick base.
Add the plantain rounds to the pot and toss to coat in the aromatics. Pour in the vegetable stock, bring to a boil, then reduce the heat to medium-low.
Season with the turmeric, curry powder, cumin, red pepper flakes, salt, and black pepper. Cover and simmer gently for 15 to 18 minutes, or until the plantains are fork-tender but still holding their shape.
Stir in the coconut milk and simmer uncovered for another 3 to 4 minutes just to heat through; do not let the soup boil once the coconut milk is added.
Remove the pot from the heat and stir in the lime juice and most of the cilantro. Taste and adjust salt and pepper as needed.
Ladle into bowls, garnish with the remaining cilantro and sliced scallion, and serve hot with crusty bread, chapati, or steamed rice.

Cook’s Notes

Use firm, green unripe plantains; ripe yellow ones will disintegrate and turn the soup sweet and starchy.
For a heartier bowl, add 1 cup of cooked red kidney beans or chickpeas during the last 5 minutes of simmering.
Bloom the spices in the oil with the aromatics for 30 seconds before adding liquid to deepen their flavor.
The soup thickens as it sits; loosen leftovers with a splash of vegetable stock or water when reheating.
A handful of baby spinach stirred in at the end adds color and nutrients without changing the flavor.