The Proven Platter – Tanzania, May 2024

This month, we have the treat of having two new recipes. This one from Georgia Reader brings us what is commonly known as the national dish of Tanzania. This hearty vegan stew is best served over rice or ugali, a simple corn porridge. The warm spices are tempered by the creamy coconut milk but you can adjust the spice to your taste. Use canned (rinsed) kidney beans and you can have dinner on the table in no time.

Maharage Ya Nazi (Kidney Beans in Coconut Milk)


2-3 tablespoons oil
1 cup onion, medium chop
1 teaspoon garlic, minced
2 teaspoon ginger, minced
2 cups tomato, medium chop
1-2 tablespoons coriander powder
2-4 teaspoons turmeric powder
1-2 teaspoons salt
½-1 teaspoon pepper
1 quart coconut milk
3 cups cooked kidney beans
Cilantro, to taste



Sauté the onions in the oil over medium heat until they become translucent. Add the ginger, garlic, and tomato and cook 2-3 minutes until softened. Add the coriander, turmeric, salt, and pepper and cook for 2-3 minutes. Turn down the heat and stir in the coconut milk and kidney beans. Let simmer for 30 minutes.

Serve in a bowl with rice and top with fresh cilantro sprigs.

Recipes for this stew range from mild to spicy, with some variations leaving a hot pepper in the stew while simmering. It can be served over rice or ugali.

Recipe and photo credit: Georgia Reader