White Beans in Coconut Milk: A Deliciously Simple Tanzanian Recipe
Cook Time: 15 minutes
Prep Time: 5 minutes
Total Time: 20 minutes
Recipe Category: Coconut
Description: This quick and easy bean dish hails from Tanzania, traditionally served over rice as a satisfying main course. It also pairs wonderfully as a side dish alongside various meat dishes. If you prefer, chickpeas can be used instead of white beans, making it versatile and accommodating to different tastes.
Nutritional Information
| Nutrient | Amount |
|---|---|
| Calories | 608.9 kcal |
| Total Fat | 36.2 g |
| Saturated Fat | 21.2 g |
| Cholesterol | 0 mg |
| Sodium | 1192.8 mg |
| Total Carbohydrates | 58.1 g |
| Dietary Fiber | 12.5 g |
| Sugars | 4.6 g |
| Protein | 19.3 g |
Ingredients
| Quantity | Ingredient |
|---|---|
| 400 g | White beans |
| 1 | Onion |
| 1 | Garlic clove |
| 1 | Tomato |
| 2 | Tablespoons of oil |
| 1 | Teaspoon of salt |
| 1 | Teaspoon of black pepper |
| 1/4 | Teaspoon of turmeric |
| 200 ml | Coconut milk |
Instructions
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Prepare the Vegetables: Start by finely chopping the onion and the garlic clove, ensuring they are small enough to blend seamlessly into the dish, releasing their aromatic flavors as they cook. Next, chop the tomato into small pieces, setting it aside for later.
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Heat the Oil: In a skillet, pour in the two tablespoons of oil and heat it over medium heat until it shimmers slightly, creating a perfect environment for sautéing.
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Sauté Onion and Garlic: Add the finely chopped onion and garlic to the hot oil. Sauté them together for about three minutes, stirring occasionally, until the onion turns translucent and the garlic becomes fragrant. This step builds a flavor foundation for your dish.
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Incorporate the Tomato and Seasonings: Add the chopped tomato to the skillet along with the salt, black pepper, and turmeric. Stir everything together, allowing the tomatoes to soften and mingle with the spices, creating a beautiful medley of flavors. Let this mixture cook for another minute or two.
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Add Beans and Coconut Milk: Gently fold in the white beans, ensuring they are coated with the mixture. Pour in the coconut milk, stirring until everything is well combined. Allow the mixture to come to a gentle simmer. Let it simmer uncovered for 5 to 10 minutes, allowing the flavors to meld and the sauce to thicken slightly.
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Taste and Adjust: After simmering, taste the dish. If you feel it needs more flavor, don’t hesitate to add additional seasonings according to your preference.
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Serve: This dish is best served warm over a bed of rice, which complements the rich coconut flavor beautifully. Alternatively, it can be served alongside your favorite meat dishes, enhancing the overall meal experience.
Enjoy this delightful and aromatic dish that brings a taste of Tanzania right to your kitchen, perfect for both casual meals and special occasions. With its simple preparation and rich flavors, White Beans in Coconut Milk is sure to become a favorite in your household.
Keywords
- Fruit
- Vegetable
- Nuts
- African
- Under 30 Minutes
Review Overview
Average Rating: 3.5/5
Review Count: 5
Feel free to adjust the seasoning to suit your personal taste preferences, and explore variations using different beans or adding vegetables for a heartier dish. This recipe not only brings the taste of Africa into your home but also offers a wholesome, nutritious meal that is quick and easy to prepare.
